Creatine monohydrate is a dietary supplement that is commonly used by athletes to improve performance and enhance muscle gains.
it is naturally found in small amounts in certain foods like red meat.
It is stored in the muscles and used as a quick source of energy during high intensity activity.
Creatine monohydrate if used correctly can enhance muscle strength and gains.
1-dosage:
Creatine monohydrate should be loaded for 10 days to increase its concentration in the muscle by taking 5 grams of creatine monohydrate twice daily for 10 days followed by maintenance dosage of 3-5 gram daily for the rest of the usage period.
2-when to take it:
there is no specific time to take creatine monohydrate, but it should be taken daily to maintain its concentration inside the muscle cells.
It is preferred to take creatine monohydrate with protein or carbohydrates as it improves its absorption.
It is very important to drink good amount of water while using creatine monohydrate.
