Creatine is a type of amino acids, which are the building blocks of proteins. Proteins help build muscles and bones and repair damaged tissues, among other things. Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.
About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:
- Red meat (pork, veal and beef).
- Seafood (fish and shellfish).
- Animal milk (like cow, goat and sheep milk).
Your body produces the other half naturally in your liver, kidney, and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain, and other tissues.
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