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Creatine Monohydrate

Creatine Monohydrate is, by far, one of the most popular and most effective bodybuilding supplements in use today due to its quick-resulting size and strength gains. It is not uncommon to gain 5 lbs or more of body weight within 2 to 3 weeks of use with noticably larger muscles.

Creatine is a high powered energy precursor naturally found in red muscle tissue. Creatine helps recycle the muscle's ultimate energy source, ATP (adenosine triphosphate). Increased creatine levels in the muscle help optimize energy turnover so that you have more energy for high intensity exercise and faster recovery, during and after workouts.

University studies have found that Creatine Monohydrate increased athlete's maximal effort, improved their endurance capacity and delayed fatigue over those in the control group. Additional research shows that supplementing with Creatine Monohydrate increases muscle power and torque.

The recommended dosage is 20 g. per day for one week during a "loading" phase and then 3 g. per day during the "maintenance" phase. The loading phase is not necessary, though, but it'll just take longer to fully saturate the muscle cells with all the creatine that it can hold.

Creatine may be especially useful for vegetarians who often have low creatine levels due to the lack of red meat in their diet.

Creatine Powder
Creatine Plus Potentiators
Creatine Monohydrate powder that is finely milled is called "Micronized". Micronization makes the particles smaller which may aid in their solubility - giving you a drink that is better dissolved. If creatine is not dissolved well before drinking, it could cause gastrointestinal distress and possibly cause diarrhea and/or bloating. Although this does not occur with most people, if this is a problem for you, we recommend especially avoiding capsules since these are simply creatine powder in gelatin capsules with no chance of dissolving before hitting the stomach. Try Creatine in Effervescent or pH altered (IDS's Creatine Titrate or PBL's Kre-Alkalyn Extreme) form for the least chance of upsetting the stomach. Not all creatine listed here is the Monohydrate form.

Champion Power Creatine
EAS Phosphagen
HDT Micronized Creatine
Labrada CreaLean
Optimum Creatine Powder
Prolab CreaPure Creatine Monohydrate

Capsules:
Prolab Creapure Creatine Monohydrate Capsules
Optimum Creatine 2500 Capsules

Tablets:
Pinnacle Esterified Creatine

By adding Dextrose, Ribose, Nitric Oxide Stimulators, Citrulline Malate, Lipoic Acid and/or other ingredients, it is believed that creatine can be best utilized compared to plain Creatine powder alone.

Powders:
AST Creatine HSC
Champion Nutrition Creatine Xtreme
EAS Phosphagen HP
IDS Creatine Titrate Xtreme
iSatori Meta-Cel
Muscle-Link Creasol
MuscleTech Cell-Tech
Nutrex Vitargo-CGL
Optimum Pre-Load Creatine
BSN CellMass
BSN NO-XPLODE

Sugar Free Powders:
Fizogen Mid-Cycle
ISS Satur8
PBL Krealkalyn Extreme
SAN CM2
SAN V-12 Turbo
Syntrax Swole V2
Universal Storm

Effervescent:
FSI Creatine Clear - Sugar Free
FSI Creatine Edge
PBL Effervescent Creatine Plus - Sugar Free

Capsules/Tablets:
Fizogen Blitz Cycle

Creatine plus HMB
Meal Replacements with Creatine
EAS Betagen HP
Champion Nutrition Met-Max
Universal LAVA

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