Creatine Monohydrate Supplement

Creatine has been used mainly for improving exercise performance and increasing muscle strength. Granted, it's not just creatine: one scoop also delivers l-carnitine l-tartrate, creatine which may help to reduce exercise-induced muscle damage and improve muscle repair, plus there's some banaba leaf extract, which may help to increase insulin sensitivity.
Creatine supplementation appears to be the most effective legal nutritional supplement currently available in regards to improving anaerobic capacity and lean body mass (LBM) The research surrounding the ergogenic effects of creatine supplementation is extensive with hundreds of published studies looking exactly at those two outcomes.



It does exactly what its says on the bottle as all my compound lifts overhead press, bench, squat, deadlift have gone up significantly practicaly in this order per week ohp 5, bench 10, squat, 20, dead-lift 30. Not to mention my off the chart energy levels in the gym 2-3 hours full body workouts 2 days a week with hardly any lags in between sets.I also have no adverse side effects aside from the need to always be hydrated.
Creatine is quite a versatile supplement that works well to enhance the progress made during any off season mass gaining or recomping based dieting phases but also works well when included in my fat loss based dieting phases to allow for me to retain strength levels to be able to keep using heavy weights to allow for the preservation of my hard earned lean muscle mass whilst reducing levels of body fat when running on reduced caloric intakes.

Concern about the safety of creatine can be placed into categories of impaired renal function, muscle dysfunction or impaired thermoregulation (Table 3). It appears as if these concerns are unfounded and were in part created by an uninformed media in response to the unfortunate 1997 deaths of three collegiate wrestlers who were taking extreme measures to lose body mass, and a single 1998 case study of a man with prior kidney disease who was taking a nephrotoxic drug and began creatine supplementation.
However, using magnitude-based inference, supplementation with creatine post workout is possibly more beneficial in comparison to pre workout supplementation with regards to FFM, FM and 1-RM BP. The mean change in the PRE-SUPP and POST-SUPP groups for body weight (BW kg), FFM (kg), FM (kg) and 1-RM bench press (kg) were as follows, respectively: Mean ± SD; BW: 0.4 ± 2.2 vs. 0.8 ± 0.9; FFM: 0.9 ± 1.8 vs. 2.0 ± 1.2; FM: -0.1 ± 2.0 vs. −1.2 ± 1.6; Bench Press 1-RM: 6.6 ± 8.2 vs. 7.6 ± 6.1.

In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.
Creatine works well when taken at a dose of 5 grams per day which i feel mixes well with my post workout protein and carbohydrate shakes to aid with the absorption of this supplement to allow for it to work more effectively, i notice that when using creatine supplements after around 5-7 days of continuous use i am able to increase the weights on most of my main exercises such as squats, shoulder press, bench press and deadlifts whilst still being able to achieve 7-10 reps which i strive to maintain year round to keep making decent progress in gaining muscle size and strength.
That's because you probably eat creatine every day — you just don't realise it. When you eat meat — a delicious rib-eye steak , for example — your liver and kidneys take in the amino acids to make creatine, which is then transferred to your muscles as a form of cellular energy called creatine monohydrate.

Further studies in early 1980's concluded that when first starting creatine supplementation, if a larger amount of creatine was introduced into the body at the beginning (Creatine loading) then results would be seen sooner as the creatine muscle concentration increased sooner.
By the time the 1996 Olympic Games were held in Atlanta GA, a study conducted on all the participating for steroids showed that and amazing 80% of the participating athletes were using creatine monohydrate to enhance their performance, which was completely legal.