Creatine is a substance that occurs naturally in your body. Your body uses it as a source of energy every time you go through a intense training or workout. Creatine stores however lasts only for about 10 seconds. This is one of the reasons why you can keep that do that all out sprint for a long time - your creatine stores become depleted. You'll have to add creatine supplements to your diet to raise its levels in your body.

This not only improves your physical performance dramatically but also speeds up muscle growth. In a number of studies creatine supplementation has shown to enhance maximal strength, improve sporting performance in football players and accelerate gains in lean muscle mass.