Creatine is naturally synthesized in the human body from amino acids primarily the liver, pancreas and the kidney. Creatine is a non-essential nutrient and is produced in the body from arginine, glycine and methionine. Creatine helps to supply energy to all cells in the body, predominantly muscle, by increasing the production of Adenosine triphosphate ( ATP ) which transports chemical energy within cells for metabolism.
ATP is what initially fuels your muscle contractions. The way ADT provides energy is by releasing a phosphate molecule after which it becomes ADP (adenosine diphosphate). This energy produced lasts about 10 seconds, after which more ADT must be produced. In order to create more ADT creatine phosphate must give it's phosphate to ADP making another APT. This ADT again, is used as energy. Thus the cycle continues. It serves to reason the more creatine used the more energy produced.
Creatine is found mostly in fish and meats. A few good sources of creatine include tuna, salmon, beef and pork. It is very difficult to obtain the levels needed through diet alone for intense exercise and body building. In which case using a supplemental source of creatine monohydrate would be recommended.
Though creatine consumption can be over done during supplementation so it is suggested to keep doses at 5 grams a day. After the two week stacking period of 5 grams a day four times a day. To avoid side effects such as weight gain due to water retention, muscle cramps, diarrhea, muscle strains and pulls, high blood pressure, and dizziness.