Creatine is an endogenous organic compound that plays a key role in the energy metabolism of muscle cells . It is the primary energy substrate in the process of creating creatine triphosphate (ATP), which is essential for rapid energy supply during high-intensity, short-duration efforts. ATP provides the energy needed by muscles during maximal efforts typically lasting from 8 to 10 seconds. Benefits of creatine monohydrate supplementation: Increasing creatine stores in muscles : Regular supplementation with creatine monohydrate allows for an increase in its concentration in muscles, which directly translates into improved muscle endurance and strength. Improvement of performance in explosive exercises : Creatine supplementation is particularly effective in enhancing performance during short, intense exercises such as sprints or weightlifting. It increases the muscles' ability to perform multiple sets of intense effort. Support for recovery : Creatine aids recovery between training sess