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Creatine is an amino acid located mostly (95%) in your body's muscles as well as in the brain. Once consumed it is stored as phosphocreatine primarily in your muscles. Most people take creatine orally to improve athletic performance and muscle gain.
Other uses include improving brain disorders, congestive heart failure or skin care.
Creatine can be produced from food, mainly meat. Vegetarians should probably supplement.
Creatine stored water so people with kidney problems should consult their doctor. Also it promotes water based weight gains in first months of usage.
Creatine comes as a powder. There are many forms, but by far the most potent one is creatine monohydrate.
Loading Phase - First Week
When taking it for the first time it's recommended you go with 20-25g split into equal doses over 5-7 days. This is higher dose than normal & it's goal is to reap the benefits faster
Take 3-5g per day.
The loading phase can be skipped, which means your muscles will take longer to get to full creatine reserves.
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I remember hearing about creatine long term health benefits and decided to look into it. This video has some basic info.
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