To perform optimally‎,‎ muscles need energy‎.‎ The body provides the energy needed in situations requiring immediate‎,‎ high‎-intensity actions as in exercise‎,‎ in the form of ATP‎,‎ or adenosine triphosphate‎.‎ Since the body has only a limited supply of ATP‎,‎ usually to last only a few seconds of intense exercise‎,‎ ATP is continuously produced to supply energy in order for the muscles to function‎.‎ The burst of energy is produced by the breakdown of ATP when one phosphate group is released‎,‎ which packs considerable metabolic energy‎.‎ The body uses creatine phosphate to quickly replenish ATP‎.‎

The more energy the muscles store‎,‎ the better they can perform in events‎,‎ which require intense‎,‎ immediate energy‎,‎ such as weightlifting‎,‎ sprinting‎,‎ jumping‎,‎ football‎,‎ hockey and soccer‎.‎ Since creatine is stored in the muscle as creatine phosphate‎,‎ intake of supplemental creatine can increase the production of energy enabling muscles to perform at higher intensity‎.‎ While the body produces its own supply of creatine‎,‎ it is not sufficient to supply the muscle with the added energy necessary for intense performance‎.‎

The benefits of creatine supplementation for endurance athletes have been actively researched‎.‎ This research has established that creatine can‎,‎ in fact‎,‎ extend endurance at a relatively high dose of 20 grams per day‎.‎ Creatine increases the muscle mass and muscle girth if taken along with a sustained exercise regimen‎.‎ Initially‎,‎ it may also increase weight due to gain in the muscle mass‎,‎ which may slow down some people‎,‎ especially swimmers‎.‎ The ‎"‎slowing down‎"‎ may be due to the highly aerobic nature of this exercise‎,‎ and should be reversible after sustained exercise‎.‎

The ergogenic‎,‎ or performance‎-enhancing‎,‎ effect of creatine is best achieved by creatine monohydrate‎.‎ Ideally‎,‎ the increase of creatine in the body is achieved by a five‎- to seven‎-day ‎"‎loading‎"‎ period followed by a maintenance period‎.‎ Since more stored creatine will produce more energy‎,‎ it is best to optimize its uptake into the muscle during the maintenance phase by supplementing it with carbohydrates‎.‎ Carbohydrates increase creatine uptake into muscle and reduce its excretion in the urine‎.‎

Creatine is a power‎- and performance‎-enhancing nutrient‎,‎ and should be ingested with an exercise regimen in place‎.‎ By helping the muscle release energy during exercise‎,‎ it increases the muscle mass and strength‎.‎