Creatine is a widely researched supplement that supports energy production during high-intensity activities by replenishing ATP, the body’s quick energy source. Naturally found in foods like red meat and fish or produced in the body, creatine can be supplemented for enhanced benefits. A loading phase of 20 grams daily for 5-7 days, followed by a maintenance dose of 3-5 grams daily, is recommended. Creatine boosts strength, promotes muscle growth through cell volumization and protein synthesis, and may even offer cognitive benefits. Combined with proper training and nutrition, creatine can be a powerful tool for improving performance and building muscle.