Creatine is a substance made up of three amino acids, these are L-arginine, glycine and L-methionine.
It can be found in the liver, pancreas and kidneys of the human body. Creatine can also be found in meat and seafood.
What it does is turn creatine phosphate into a substance called adenosine triphosphate (ATP) as energy for muscle contractions.
In the 1990s researchers developed a nutritional supplement called creatine monohydrate in powder form that could be used to increase muscle strength and mass by supplying more ATP and water into the muscles to be used.
Research has shown that creatine used in anaerobic activities improves performance, recovery, increase muscle mass and strength in athletes that require significant mass, strength and power.
Research has shown that purchasing a high quality creatine monohydrate is superior to the other creatine products. The other types of creatine costs more, but the research on the benefits and how well it performs is sketchy at best.
See a health professional or sports nutritionist.