Creatine is an organic acid that can be found in skeletal muscle.
Natural sources of creatine can be found in red meat and fish however can also be produced as a free form supplement, the most popular being creatine monohydrate.
What does it do?
Creatine increases the synthesis of Adenosine Triphosphate (ATP), which is our bodies primary source of energy when performing short, sharp muscle contractions involved with weight training.
Creatine allows your muscles to contract with more power for an increased number of repetitions allowing you to train harder for longer thus increasing muscle strength and size.
For example, let's say you can bench press 60kg for just 8 reps. The primary source of fuel your body is using to perform that movement is ATP. With Creatine in your body, you have more ATP or more fuel, allowing you to push out 9 reps, 10 reps and so on.
Although not a major issue on when to take Creatine Monohydrate, the most common and what Supps42 recommends is post-workout and/or first thing in the morning when you wake up.
Creatine Monohydrate can be mixed and consumed with water or with any other of supplement such as your post-workout protein shake.
The clinical dose according to studies and what seems to be the most effective is 5 grams a day.
How much is it?
Creatine Monohydrate supplements range anywhere from $0.30 to $1.00 a serve depending on the size and quality of the product.
EHP Labs Crea-8 or Optimum Nutrition Creatine Monohydrate are two high quality, value for money products Supps42 strongly recommends.
Do I need it?
Creatine Monohydrate should be a staple in any person's supplement pantry if muscle size and strength are your goals.
It can definitely assist if you find yourself not being able to progress / hitting a plateua with your training.
It's one of the most studied and cheapest products in the industry and something Supps42 highly suggests taking to take your workouts to the next level!