Creatine is naturally found in muscle cells. It assists your muscles in producing energy during high-intensity exercise. Creatine can help you gain muscle, enhance strength, and significantly improves exercise performance. It is one of the worlds most tested supplements and the studies show that its safe and effective. Creatine increases ATP (Adenosine triphosphate) and enables more work or total volume in a single training session, which is a key factor in long-term muscle growth. Creatine can also increase satellite cell signaling, which aids muscle repair and new muscle growth. Studies have shown that creatine raises the production of anabolic hormones like IGF-1 and helps prevent muscle loss. Supplementing with creatine can even reduce myostatin levels, increasing growth potential. One of the most well-known effects of creatine is that it increases cell hydration. It increases the amount of water in your muscles which improves muscle performance and makes your muscles look fuller.