Creatine Monohydrate has become a pretty much standard supplement for weight lifting enthusiasts and professional athletes these days. It increases strength, energy and lean muscle growth. Creatine is produced naturally by the liver, pancreas and kidneys with the function to supply energy to muscles. It supplies muscles with short bursts of explosive energy which is so necessary during high intensity weight training.
With more energy available, more reps can be pushed out during training sessions, thus enabling more lean muscle growth. It is essentially a cell volumiser, which means it is very effective at hydrating the muscle cells, making them fuller and ready for growth. The resulting weight gain is noticeable within the first two weeks of using creatine. Creatine monohydrate is still the most popular form of creatine and is generally taken with some form of simple sugar such as Dextrose as a transport mechanism.
How much Creatine should you take?
Creatine Loading: For the first 5 days of use, take (5gr) 1 teaspoon 4 times daily with 250ml fruit juice or Dextrose.
Creatine Level Maintenance: After 5 consecutive days of loading, take (5gr) 1 teaspoon 1 to 2 times daily with 250ml fruit juice or Dextrose.
Cycling: The most effective method is to use creatine for four weeks (incl loading phase), and then take no creatine for two weeks. After abstaining for two weeks, you start taking creatine again for another four weeks. This helps you avoid building up a tolerance and allows you to keep seeing benefits from taking creatine.