Creatine

Creatine is a nitrogenous organic acid that helps supply energy to cells throughout the body, particularly muscle cells.
Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting, bodybuilding and crossfit. Because of this, creatine is often used as a dietary supplement to improve muscle strength and athletic performance.

Our body can make 1g of Creatine per day and those that eat a diet that consists of animal products get approximately 1g/day through their diet as well whereas vegetarians/vegans do not get creatine through food and thus have lower creatine concentrations in their blood serum compared to omnivores while multiple studies have shown that you need approximately 5g of creatine daily in order to increase muscle mass and strength.

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