Creatine occurs naturally within the body to supply energy. It is mainly produced in the liver from the amino acids glycine, arginine and methionine. From the liver it is transported in the blood to the muscle cells.
Creatine can also be obtained in the diet by eating fish and red meat. Unfortunately, vegetarians have no significant dietary sources.
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Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This beneficial effect is obtained with a daily intake of 3g of creatine.