There is creatine kinase, creatine monohydrate, as well as many cheaper and less pure versions of the supplement. However,the idea behind the supplement is essentially the same for all types. Creatine is stored in the muscles and works to power explosive bursts of anaerobic activity. Normal body levels of creatine fall between 121 and 150 grams. The idea behind the creatine supplementation is to increase creatine levels in the muscles so that there are greater stores of ATP, which allows athletes to do more work for a longer time in high intensity exercises.
Creatine comes in a phosphate-related form to create high energy phosphate.
Studies done with groups put on a placebo and groups with the creatine supplement have demonstrated that the creatine allows for extra ATP.Subjects had their blood lactate levels tested after pedaling at 130 revolutions per minute before supplementation. After supplementation their levels were tested for 140 revolutions per minute. The blood lactate levels actually decreased for those who received the supplement, despite the fact that more work was being done. The fact that blood lactate levels decreased even with more work shows that the supplement must affect the muscle metabolism by effectively regenerating ATP more quickly than before supplementation. The daily natural dosage of creatine in our diets is approximately 2 grams.