Creatine is a natural protein. It is found in small quantities in beef, fish, and milk. It is also naturally manufactured in the human body. Creatine supplements give you an alternative to eating a ton of beef every day.

Energy: Scientists have long known that creatine works as an energy booster for human muscle. Taken before hard workouts or wrestling matches, creatine supplements are meant to allow your muscles to store more energy and go longer with less fatigue.

Strength: Several studies have shown that creatine also helps athletes add muscle mass. Critics suggest that most of that mass is water retained in the cells. On the other hand, many athletes have found creatine helps them increase their strength in a relatively short period of time.

Weight gain: Muscle weighs more than fat. So if you are on a program to lose weight, creatine will require you to lose more fat to reach your target weight. If that is the case, make sure you use safe methods for weight loss.

Not for everyone: Some people simply don't respond to creatine supplements. Researchers have not spent much time studying this, so nobody knows why some people don't respond or who they are.

If you try creatine and notice no change in your body within the first few weeks, you are probably one who doesn't respond to it.

Not a quick fix: Creatine is not some magic product that makes your body transform overnight. If you use it, you still need to train, work out, and eat sensibly to succeed on the mat!

• Part 1: What is creatine?
• Part 2: Is creatine safe?
• Part 3: Is one version of creatine better than another?