Creatine

Research has found that the performance-based benefits of creatine may include:

-Enhanced recovery
-Greater training tolerance
-Improved performance in maximal effort muscle contractions (using as m any muscle fibers as possible to create force)
-Improved performance in single or repetitive sprints
-Increased muscle mass
-Increased work capacity
-Lower incidence of injuries
-Possibly, greater muscle gains during rehab
-Reduced muscle atrophy after injury

Studies suggest that creatine is particularly useful for short-term, high-intensity periods of exercise. This is because creatine helps to make adenosine triphosphate (ATP), supplying the body's muscles with energy.

Mix 1 scoop with 8-10 fluid ounces of water or your preferred liquid daily

Tips
-You can get faster results by "loading" creatine. To do this, take 20 grams (g) of creatine per day for 5–7 days. Split the dose into four 5-gram servings throughout the day with meals and plenty of water
-You can mix creatine with a protein shake, but it might make the shake gritty
-Creatine can take two to four weeks to show effects on energy levels

100% pure micronized creatine monohydrate (200mesh)

-Read the science behind the product