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Creatine has been shown to improve muscle mass by stimulating satellite cells (satellite cells are ‘blank’ cells that aid in tissue regeneration. It also has potential to improve strength by elevating creatine phosphate levels. The elevation of creatine phosphate levels leads to an increase in the formation of ATP. ATP is the form of energy that your body can use. It is formed by carbohydrates and fat, however it is most quickly produced using creatine phosphate. Creatine also reduces fatigue and promotes exercise recovery by reducing muscle glycogen depletion. The higher the availability of creatine in the body, the less muscle glycogen is necessary during intense strength training exercises. It also improves muscle volume: increased intramuscular creatine stores draw water to properly hydrate muscle and improve muscle volume.