Creatine Monohydrate is, by far, the most popular bodybuilding supplement on the market today and probably has been since its invention. Supplementing with Creatine will improve high-intensity training ability, increase energy levels, endurance level, stamina, muscle strength gains, and also improve recovery time. Most bodybuilders and fitness athletes turn to using Creatine because it can also increase lean muscle mass, accelerate fat loss, and increase the rate of protein synthesis, while minimizing protein breakdown.
Creatine is naturally produced in the body in the liver, pancreas, and kidneys, and can also be ingested through red meat.Once taken or produced, it gets transported into the muscle through the bloodstream and then used to rebuild the muscle's main energy source Adenosine Triphosphate (ATP).
There is a popular myth that Creatine has a "loading phase," however, studies indicate that this is not necessary.A daily Creatine intake of 5 to 20 grams per day will keep the muscles saturated.Taking 10 grams with half an hour after training with a glucose drink will provide the best results. Another 5 to 10 grams can be taken between 4 and 8 hours before or after training.
Since Creatine will create an increased demand on the body water supply, it is highly recommended to increase water consumption dramatically.