Creatine

Creatine is a product of metabolism occurring naturally which helps for increase in strength, energy output, and endurance. Creatine is generated in the liver and kidneys. 95 percent of it goes to muscles forming creatine phosphate, this enhances the body's manufacture of energy producing adenosine triphosphate (ATP). Creatine improves muscle fibers to work harder for a prolonged time before the body runs out of ATP. This makes for a heavier and more intense workout as creatine fuels muscle development at great speed

Proper exercise when supplemented in diet with creatine increases the creatine levels within the muscle, which yields in the levels of creatine phosphate and makes for improved energy storage in muscle. Creatine phosphate helps as an energy storage reserve, which is an energized form of creatine and can increase a person's agility and strengthen levels of physical activity

Creatine is found in a variety of available foods in various levels - the "richest" source of creatine is the lean red meat. Meat eaters are shown to have higher creatine storages than Vegetarians. But it was found out that cooking meat, lowers its creatine levels

Researchers recommend five grams (a teaspoon) of Creatine dissolved in water and taken four times a day for five days to improve muscles

Generic powders are best avoided with creatine, due to the inconsistency of purity levels in them and often these products do not seem to do good as well as other quality formulas available to the trainers