What It Is: Creatine is naturally produced by the body in small amounts and is an essential compound in the body’s phosphagen system — the energy system that the body uses to fuel high-intensity exercise and explosive movements. Creatine is the gold standard of sports supplements – it builds muscle, increases strength and exercise capacity, and it is safe.
Who Should Use It: Anyone wanting to improve high intensity exercise performance (such as sprinting), muscular power, muscular strength, and lean body mass. Simply stated, this is the best supplement for building muscle and strength. Also, creatine is very effective for delaying fatigue during intense exercise. Creatine is would not be beneficial for those individuals whose main exercise program involves running, cycling, or other aerobic type activities.
Dosing: For most individuals, a typical creatine supplementation regimen involves a loading dose of 20-25 grams per day for 5 days, followed by a maintenance dose of 2 grams per day. This type of dosing strategy saturates the skeletal muscles with creatine and ensures that intramuscular creatine levels stay elevated over time.
Shop for creatine at the M&F store