Creatine monohydrate is formed in the human body from the amino acids arginine, glycine and methionine. Certain foods such as beef and oily fish contain creatine monohydrate. However the quantities a person would have to digest for the desired amounts would not be practical.

Creatine is stored in the body as creatine phosphate. The average 160lb person contains 120 grams of creatine phosphate.

In short duration explosive sports such as sprinting, weight lifting and rugby ATP(adenosine tri-phosphate) is the energy system used. When ATP is depleted it uses your bodies creatine phosphate reserves to produce more ATP energy. Supplementing with creatine monohydrate increases your body's pool of creatine allowing more ATP to be formed, resulting in more work being performed.

Directions:

For optimum effect, load up on creatine as follows: 5 grams 5 times a day for 5 days, followed by a maintenance dose of 5 grams twice a day.