Creatine is a natural chemical compound that provides energy to muscle cells during contractions, making it useful in situations where muscles need quickly a lot of energy, such as during high-intensity exercise. Creatine enhances physical performance during short-term high-intensity exercise when taken at a dose of 3 g per day. In addition, daily intake of creatine may enhance the effects of muscle training on muscle strength in adults over 55 years of age. The beneficial effect is achieved when consuming 3 g of creatine per day in conjunction with muscle training, which allows for increased load over time and should be performed at least three times a week for several weeks at an intensity of at least 65-75% of one repetition maximum.