Creatine Monohydrate is one of, if not the most, well researched supplement on the market.
Studies have beyond a doubt concluded that benefits include,
- Increased Strength
- Increased Power
- Increased Muscle
Supplementing with Creatine Monohydrate helps improve anaerobic performance through the increase and eventual saturation of phosphocreatine levels in muscle tissue. In doing so, saturated phosphocreatine levels provide more readily available energy to increase the production and regeneration of ATP, which is the fuel source of the body.
In events or exercises lasting between 5-15 seconds, completed at MAXIMUM intensity, the primary fuel source used is phosphocreatine, of which it is responsible for increasing strength, power and force generation.
For the physique athlete, Creatine can help you progress faster in the gym in regards to strength but also enhance the look of your physique as creatine increases the cross-sectional thickness of the muscle due to an increase in intercellular fluid retention within the muscle.
This fluid cannot be seen but will rather make the muscle both look better and perform stronger.
How to use for best results
For maximum benefits, consume Creatine daily with a protein or carbohydrate and discontinue use after 8-12 weeks followed by a 4-8 week washout phase before returning back to 5g daily.
Take 1 scoop daily or as directed by a physician.
For Loading - Take 1 serving (5 grams), 4 times per day (20 grams), for 5 days with 350 - 470ml of water.
For Maintenance - Take 1 serving (5 grams) daily with 350 - 470ml of water