In the bodybuilding world, you will hear loads of information about a great number of supplements. By the time that you leave the gym, your muscles may be pumping from the workout, but your head will be spinning and pounding with all of the information, misinformation, and contradictory information that you've heard concerning supplements. In the end, remember two words - Creatine Monohydrate.

You see, while some supplements really do what you expect them to do, others simply aren't worth the money that you paid for them, or the time you spent to actually go buy them. One supplement that has proven its worth - over and over - and one that you can absolutely count on is Creatine Monohydrate.

So, what is this miracle supplement? Essentially, Creatine Monohydrate helps you to create lean body mass and build strength. Furthermore, Creatine Monohydrate is actually produced in your body, naturally. It is one of the main sources of energy that is used by your muscles, and it is, in fact, stored in the muscles.

Unfortunately, naturally occurring though it may be, when we, as bodybuilders, workout, we quickly use up any stores of Creatine Monohydrate in the muscles, to the point that within minutes of starting your workout, all of the Creatine Monohydrate that your body has worked so hard to store is essentially gone. Therefore, we must saturate the muscles with a Creatine supplement.

By using Creatine supplements to ensure that the muscles have plenty of Creatine Monohydrate, we are essentially making the cells in our muscles stronger. This allows the muscles to not only perform better when we workout, but it also enables them to recover from those workouts at a much faster rate.

Creatine has another added benefit in that it volumizes the cells. This enables those cells to hold more intracellular fluid, which is important in protein synthesis, and improves this process. This additional fluid also lessens protein breakdown, which is always a good thing in bodybuilding.

Again, you will hear loads of information concerning supplements, to the point of being overloaded with it. But, if you remember Creatine Monohydrate, and you use a good Creatine Supplement, you will benefit from more muscle mass, quicker recovery periods, strengthened muscles in a shorter period of time, and, as recent research indicates, greater speed and a reduction in body fat.

Experts recommend that for proper supplementation of Creatine Monohydrate, you should take a dosage of 20 to 30 grams of Creatine each day, over a five day period, and then reduce the amount to 10 grams each day after that. Make sure that you have one glass of water for every serving of creatine as well.