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 monohydrate is a great way to build lean muscle fast and safe. Here you'll find supplements online and in stock; creatine monohydrate, simply creatine by EAS, creatine serum and effervescent creatine. You'll find name brand creatine monohydrate supplement products from EAS, Muscletech, Prolab and more.

What To Take With Creatine
Research has shown that glucose can increase creatine uptake by skeletal muscle. Any high-glycemic drink should work fine (i.e., grape juice). A glucose, dextrose, glucose-polymer or maltodextrin will just as well if not better. What about protein shakes? Taking creatine along with the carb drink and a protein shake won't cause any problems. Avoid fructose, as this sugar will slow down creatine uptake.

When To Take Creatine
The timing of creatine supplementation is not all that critical. In my experience, whether you take creatine in the morning or as part of a post-workout drink makes very little difference. The only thing to remember here is to take creatine regularly. Research indicates that exercise may increase creatine uptake. In short, since the best time to take a high glycemic carb drink is after a workout, it might be easiest to supplement with creatine after exercise.

My Supplement Store Tip: 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.