Creatine is a natural substance found in the body that plays a very powerful role in energy metabolism. Oral supplementation of creatine monohydrate has been shown to increase the resynthesis of ATP (adenosine triphosphate from ADP (adenosine diphosphate ) during muscle contractions. ATP is the molecule the muscle cells burn during muscle contractions. When the energy is released from the ATP molecule it drops off a phosphate , thus becoming ADP. Creatine combines with a phosphate to the ADP molecule reforming ATP. The resynthesized ATP molecule is then ready to be utilised for energy again. Because the body only stores an 8 - 12 second supply of ATP, it is very important to increase the creatine pool and maximise the ATP - ADP phosphate shuttle. The result is more explosive muscular contractions, increased stamina and endurance, greater intensity and less muscular fatigue which delivers more muscle size and strength.