What is creatine?

Creatine is a natural energy source that helps your muscles recover and grow. It helps create a steady supply of energy to your muscles so they can continue to function, especially during training.

About half of your body's creatine supply (1 to 2 grams/day, about the size of 1 to 2 sweets) comes from your diet, particularly from protein-rich foods such as:

• Red meat (pork, beef, and lamb)
• Seafood (fish and shellfish)
• Dairy products (such as cow's, goat's, and sheep's milk)

Your body produces the remaining half naturally in the liver, kidneys, and pancreas. These deliver about 95% of the creatine to your skeletal muscles for use during physical activity. The rest goes to the heart, brain, and other tissues.

Are creatine supplements recommended for sports?