Creatine by Switch Nutrition If there is one amino acid that you know you can trust, it's Creatine! Backed by the numerous clinical research studies, Creatine has been shown repeatedly to boost strength, power, speed and recovery. Creatine's main benefit is helping to transport phosphate into the mitochondria of your cells in the form of phosphocreatine which then supports ATP regeneration. Unfortunately our body's performance is limited by how quickly you can regenerate ATP, so by supplementing Creatine you can support this regeneration process faster, meaning you recover quicker and perform better. Directions Consume 3g-5g of Creatine per day, best consumed before and after exercise.