Creatine is a natural substance derived from the amino acids: L-arginine, glycine, and L-methionine. It's created in naturally in our bodies and even found in red meat. Studies have shown that creatine can improve athletic performance drastically over time by re-synthesizing ADP to ATP; in other words boosting energy at the cellular level. If your muscle cells have more energy to produce contractions you’ll be able to squeeze out a few extra reps which may not seem like a big deal, but over time this will lead to gains. Creatine also hydrates the cell and promotes water retention so it is important to drink plenty of water to avoid muscle cramping.