Creatine Monohydrate is one of, if not the most researched supplements in the world. Creatine naturally occurs in the body and can be found in small amounts of daily consumed proteins.
Creatine Monohydrate can dramatically assist in increases in strength, power and muscle size when used correctly.
The best way to consume creatine is to initially load the body by consuming four 5-gram serves every day for 14 days. Your muscles will then be sufficiently saturated. After the 14-day period, consume a 5-gram 'maintenance' dose per day.