The list is very short. Creatine is a naturally occurring compound that is synthesized in the body in the liver, kidneys and pancreas. It is found naturally in raw meat and fish. Used during quick bursts of energy, creatine acts as a proton buffer in the muscle to maintain a pH balance. During exercise, the pH level drops due to lactic acid build-up, which leads to early fatigue.
Creatine helps to decrease the lactic acid build-up in the muscles used during training.
The result is decreased muscle soreness and microscopic injury to muscle cells. The supplemental form is called Creatine Monohydrate, available in powder or pill form and it is useful in maximizing the amount of creatine in the muscles and decreasing fatigue. Creatine is known to result in body mass, or weight gain due to water retention and muscle mass growth. Reported side effects include cramping caused by inappropriate hydration, which can be prevented by drinking excess water throughout the day, especially in extreme weather. Creatine Monohydrate is the pure form of creatine.