Creatine is a substance found naturally within the human body. Although found in numerous organs, the majority of creatine is stored within skeletal muscle cells. Creatine helps supply energy to all cells in the body, but its primary function is to supply energy to muscles. It does this by increasing the formation of Adenosine Tri-Phosphate (ATP) in cells. ATP is a vital energy source for working muscles and creatine is needed to maintain adequate ATP levels. The remarkable thing about muscle creatine stores is that they can be increased simply by supplementing the diet with additional creatine (1). Therefore, oral consumption of creatine increases and saturates the muscle content of creatine, which regenerates ATP so your muscles can keep on working.
A number of studies have suggested that creatine may enhance muscular strength within a very short period of time. One study compared the maximum amount of weight able to be lifted for one repetition in the bench press exercise prior to and after seven days creatine supplementation . This strength based test commonly referred to as a "1RM" is a measure of maximal muscular strength. after only seven days creatine supplementation muscle strength had increased significantly.
So if you are looking for strength gains, increases in fat free muscle mass and to increase your training intensity then try Creatine. It compliments any training and strengthening regime and has a recommended dose of 1 x 3g serve per day.