Weight lifters use it and get big fast. In the following paragraphs I would like to explain how science has shown this to be effective. Creatine is a compound that is produced naturally by our body and its purpose is to give our muscles energy. It is produced in the liver , kidneys and pancreas and on average our body produces about two grams per day. Many foods we eat contain creatine, but the amount is so small it would be hard to get a noticeable amount.
Athletes take creatine supplements to boost body mass and increase muscle strength .
Creatine works to delay muscle fatigue therefore allowing lifters to get more repetitions done in a shorter amount of time. Also, the more creatine that is absorbed into the muscle, the more water that is absorbed, which increases the volume of the muscle cell . With the increase of volume, protein synthesis could be performed which results in the growth and strength of muscle fibers. A recommended dosage of creatine would be to take about 30 grams in a day for five days and then take ten grams daily for three months. Creatine is a legal supplement because it is produced naturally and can be found in most foods.