Creatine is a vital compound for anyone engaging in regular workouts, particularly strength training and high-intensity exercises. Naturally found in foods like red meat and fish, creatine helps replenish ATP, the primary energy source for muscle contractions, enhancing performance, strength, and endurance. Ensuring adequate creatine intake through diet or supplementation supports muscle growth, improves recovery, and boosts exercise capacity. For optimal results, aim for 3-5 grams daily, either from food sources or supplements, to maintain muscle stores and maximize your training outcomes.