Creatine is found in meat and fish and is manufactured in our kidneys and livers. We need about two grams per day of this compound to produce energy and to promote growth.
Supplements can increase creatine in muscles.
And this has been demonstrated in the few laboratory studies conducted so far. Furthermore, anecdotal reports say that the 1992 Barcelona Olympic gold medal winner in the 100-meter dash used creatine supplements. And Colin Jackson, the British holder of the 110-meter hurdles world record, is reported to use 20 grams daily during training. For example, supplements did not alter 60 meter running speeds in one study. Supplement amounts in these investigations were between 20 and 25 grams a day for five to seven days.