As a supplement, it is widely accepted as offering relatively immediate and very tangible benefits to both gym goers and sports people alike and is one of the most widely used of supplements. Creatine supplementation has a performance enhancing effect for those involved in a wide variety of sports. For sports that require speed such as sprinting, rugby, football and for those that require intensive strength such as bodybuilding and cycling, short-term creatine supplementation can greatly improve performance in the areas of maximum strength and endurance (5-15%), with power production in short sprints (approx 30%) and in training with repetitive sprints (5-15%). Creatine intake also results in improved concentration, higher endurance in training and faster recovery. During very intensive, repetitive forms of exercise there is enough ATP for 1-2 seconds, and phosphocreatine is available for the immediate regeneration of ATP. However, phosphocreatine stores last approximately 10 seconds. Increasing Phosphocreatine levels in muscle results in the delayed breakdown of phosphocreatine which has a beneficial effect on muscle performance. More than 20 clinical trials have shown that creatine supplementation significantly improves muscle strength and/or performance during short bouts of high-intensity exercise.