Drink solution within 10 minutes to maximize creatine absorbtion. When you run the bases, throw a pass or row a boat, muscles depend on a substance called ATP for energy. That's when energy sags and fatigue sets in. Creatine, a nutrient found mainly in red meat, is a natural compound found in the muscles that combines with phosphate ions to form phosphocreatine. Taking creatine supplements increases the reserves of phosphocreatine well beyond what can be achieved with diet alone.
Large reserves delay muscle fatigue and speed muscle recovery.
In addition, muscle cells hold more water, causing muscles to grow in size as well as strength. Some studies show a decrease in body fat in athletes who use creatine. The best results are in those sports that require short high-energy bursts. In an effervescent state, creatine molecules break down in water for ease of digestion and almost immediate absorption into the bloodstream. With other brands, most of the creatine is excreted.