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Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate).There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus creating ATP. Increasing the muscles supply of creatine phosphate helps increase the rate in which the body can supply ATP. This increases the muscles capacity to do work and improve the energy efficiency of the muscle. Research shows creatine to be effective in improving training intensity and recovery. Creatine is able to pass thru the gut wall (stomach) and into the bloodstream and upon entering the muscle cells, is converted into creatine phosphate. Creatine Phosphate is an organic compound in muscle fibers that is fractured enzymatically for the production of ATP. ATP is the organic compound found in muscle which upon being broken down enzymatically, yields energy for muscle contraction. Creatine enhances your bodys ability to make protein within the muscle fibers, which also increases your muscle mass. Creatine increases cellular hydration.The hydrated muscle has increased permeability, which allows more amino acids into the muscle cell. Building up a supply of these contractile proteins (actin and myosin) increases your muscles ability to perform physical work. The bottom line is that creatine will allow you to perform more repetitions with a given weight. This will increase the time under tension, thus increasing the recruitment of muscle fibers, which will in turn increase the number of muscle fibers stimulated. It also prevents your body from