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Creatine is a naturally occurring compound that is found in small amounts in certain foods, such as red meat and fish, and can also be taken as a dietary supplement. It plays a critical role in energy metabolism, specifically in the production of adenosine triphosphate (ATP), which is the primary source of energy for muscle contractions. Creatine is stored in muscle cells and can be rapidly converted to ATP to fuel short-term, high-intensity exercise such as weightlifting or sprinting.

Supplementation with creatine has been shown to increase muscle strength, power, and size, making it popular among athletes and bodybuilders. In addition to increasing muscle mass, creatine may also improve athletic performance, and cognitive function.

The recommended dosage of creatine varies depending on the individual's goals, but the most common regimen is a loading phase of 20 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. It is important to note that creatine should be taken with plenty of water to avoid any dehydration or stomach discomfort.

It is also important to note that creatine is safe for most adults when taken at the recommended dosages, however, it is not recommended for people with kidney disease, or pregnant and lactating women, who should consult with their doctor. Additionally, anyone taking other supplements or medications should speak with their healthcare provider before starting to take creatine.

Overall, creatine can be a beneficial supplement for those looking to improve muscle strength and performance, but it's important to consult with your doctor and follow the recommended dosages.