 The creatine is a natural supplement. You find it in steak, red meats, but you will not be eating enough red meats to get that 5 to 10 grams of creatine that you need on a daily basis. Creatine will help fill up your muscles with water, and that helps it, you know, rebuild the broken down tissues that you may break while lifting. And it will also, when you're taking that creatine,