Final answer:
Creatine improves muscle strength and size by supporting the production of ATP for short bursts of high-intensity activity and by increasing intracellular water retention, which assists muscle growth.
Step-by-step explanation:
Creatine is very effective for improving strength and muscle size by acting as a molecule that supports the rapid production of ATP (adenosine triphosphate) in muscle cells during short bursts of high-intensity activity. When muscles contract, they initially use up ATP present in the cells. Once this ATP is depleted, creatine phosphate in the muscles donates its phosphate to ADP (adenosine diphosphate) to quickly replenish ATP, providing a burst of energy that is particularly beneficial in strength-based sports where quick explosive power is essential.
Creatine also supports muscle growth by increasing cell volumization, drawing water into muscle cells to enhance their size. This should not be confused with bloating; instead, it is an intracellular retention of water that is beneficial for muscle growth and recovery. Furthermore, creatine, available in forms such as creatine monohydrate and creatine ethyl ester, has been suggested to have a greater impact on muscle mass when consumed with protein and carbohydrates.