Creatine is present in all of the body’s cells. It works like an extra “power pack” for muscle cells, but also for brain and nerve cells. We get it from ingesting creatine-containing foods, such as meat and fish, and by manufacturing it from amino acids. It is thought to be largely responsible for explosive movement and, in this way, can contribute hugely to sport and exercise.
Creatine makes more cellular energy available to the body and benefits all tissues, in particular the brain, and not just muscles. The European Community’s official Scientific Committee on Food in 2003 endorsed Creatine as the number one choice in nutritional training aids. The report states: “…that Creatine supplementation improves exercise performance in sport events that require explosive, high-energy output activities especially of a repeated nature.” A number of studies indicate that Creatine supplementation in conjunction with heavy resistance exercise training (e.g. 4 to 12 weeks in duration) enhances the normal physiological adaptations to a weight-training program (149). Typical adaptations including, increases in body mass, fat-free mass, maximal strength and power, lifting volume, and muscle fiber hypertrophy, are all significantly enhanced concurrent with Creatine supplementation…”
Creatine is considered acceptable by WADA and is sold under food law in the EU.