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Creatine is a naturally occurring compound found primarily in muscle cells. Its main role is to help produce energy during high-intensity exercise or heavy lifting. Here are key points about creatine:

1. Function: Creatine exists in cells as creatine phosphate, which helps regenerate adenosine triphosphate (ATP), the body's primary energy carrier during short bursts of high-intensity activities¹.

2. Sources: It's found in red meat and seafood, and the body can also synthesize it from amino acids like arginine, glycine, and methionine².

3. Uses: It is often used to improve exercise performance and increase muscle mass. It has been shown to be effective in increasing muscle strength, mass, and exercise performance in high-intensity, short-duration activities³⁴.

4. Health Benefits:

   • Can enhance cognitive performance, especially under conditions of mental stress or sleep deprivation⁵.
   • May improve recovery between intense bouts of physical activity by reducing muscle damage and inflammation⁶.

5. Safety and Regulation: Creatine is generally considered safe when taken in recommended doses and is allowed by major sports organizations, including the International Olympic Committee and NCAA⁷.

For more information, you can check authoritative sources like Mayo Clinic, Examine.com, and MedlinePlus.