Creatine Monohydrate is one of the most researched supplements on the market today. Studies have shown that it can improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). Take a look at the below third part clinical studies for the evidence
How to get Creatine from your diet
Creatine is most abundant in red meat, pork, poultry, and fish. There is much less in dairy, eggs, and shellfish. Creatine is mostly in muscle meat; organ meats such as liver, heart, and kidney have very little.
Cooking degrades creatine. The exact amount lost varies widely according to which cut is being cooked, but it always increases with the degree of doneness. For example, one study found that steak cooked medium lost 27% of its creatine, while steak cooked well done lost 35%. A significant amount of creatine moves into the juices of meat during cooking, so saving the juice for consumption will allow you to consume more creatine.