Creatine is a derivative of amino acids (arginine, glycine and methionine) produced by the body according to its needs (estimated at 1 to 2g per day), from the protein animal foods consumed.

Often used as a supplement, creatine can increase creatine phosphate stores in muscles, improving muscle strength and power. It is widely studied and considered one of the safest and most effective supplements in sports. However, it is recommended to consult a healthcare professional before initiating creatine supplementation.

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Slightly improve the muscle mass to fat mass ratio (more muscle, less fat) when training. Improve physical performance (intense and short duration exercises). Improve neurological disorders related to creatine deficiency.

The results of two meta-analyses published in 2003 indicate that creatine slightly improves the muscle mass/fat mass ratio.

A recent study by Canadian researchers involved 24 men and 18 women who took either creatine or a placebo for eight weeks while doing strength training. Compared with the placebo, creatine had a greater effect on IGF-1, a marker of muscle growth. These results suggest that creatine may increase muscle mass through this mechanism, but they need to be confirmed in larger studies.

The results on the use of creatine in sedentary people are conflicting. One study reported that daily creatine intake did not improve muscle strength (20 mg then 5 mg daily for 5 days), while another study showed beneficial effects of creatine at the same dose.