The key to understanding creatine supplementation is to appreciate that it only helps with certain activities.
Muscle cells generate mechanical work from an energy liberating chemical reaction.
The reaction breaks down ATP, which is used by the muscle very quickly to provide energy, only 2 to 3 seconds. One way is with creatine. Creatine is a nitrogenous organic compound obtained in the diet predominately from the ingestion of meat or fish, which contains approximately four to five grams of creatine per kilogram. Creatine is also manufactured internally by the liver and kidneys from a few amino acids. The average intake of creatine from a mixed diet has been estimated to be one gram per day.