Creatine fuel for muscle growth. Creatine from different brands and variations.

Creatine is an acid that mainly contributes to a fast energy supply in the body. During short and fast efforts, such as a 100-metre sprint, the acid in combination with phosphate provides quickly available energy. In addition, creatine binds water in the cells and supports the build-up of lean muscle mass. The body produces creatine in the kidneys, liver and pancreas. In addition, the acid is a natural nutrient and is mainly found in meat and fish. Many athletes take additional creatine in the form of supplements. This can improve performance and the nutrient supports rapid muscle growth. However, short-term and long-term side effects can occur. Short-term side effects include diarrhoea or vomiting. If the body is given too much creatine over a long period of time, this can lead to a decrease in the body's own creatine production, an increase in body weight due to water retention and an increased susceptibility to cramps.