Over the last 15 years creatine has been one of the most talked about and controversial sports supplements in the world. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Creatine was identified in 1832 when Michel Eugene Chevreul discovered it as a component of skeletal muscle. Fast-forward to 1994 where supplement giant EAS headed by bodybuilding guru Bill Philips introduced the mainstream sports world to Phosphagen. This was the first creatine product as it contained creatine monohydrate.

Over the last couple of years much debate has been over how much creatine should be taken. If you asked ten bodybuilders, you would probably get ten different answers. The most popular and most effective way to take creatine monohydrate supplements is to start with a loading phase. The loading dose ranges between 12 and 20 grams per day depending on your weight and frequency of your workouts. If you workout more and you are a larger person, then you should use a higher dose preferably around 20 grams. The loading dose should be split up into 4 separate servings per day. An example would be if you are loading with 20 g you should take 5 g four times per day. The loading phase should be conducted for five days. Once the loading phase is complete, its time to move on to the maintenance phase. This part of the cycle is simple, as it requires you to take only 5 g of creatine per day from one to three months. The best time to consume creatine is right after a workout, as it will help your muscles recover faster. Also it is extremely important to drink plenty of water. Most experts agree that weight training athletes should try to drink at least one gallon of water per day when using creatine products.

Creatine has been one of the most researched sports supplements in the last 15 years. Numerous scientific studies have proven creatine to be safe and effective. Athletes in a variety of sports have benefited from the use of this muscle-building agent.

Here some Benefits of Creatine:

Gain in muscle mass
Longer training sessions
Increased endurance levels
Less muscle fatigue during training

During the 1992 Summer Olympics creatine monohydrate supplements was widely used amongst athletes. Olympic sprinters used creatine to boost performance as it helped them to keep a higher intensity rate for longer periods of time. Creatine can benefit anyone who wants to improve strength and endurance.

Author's Bio: 

Josh Rafferty
Professional MMA Fighter and Coach

Josh Rafferty has been absorbing and learning about Mixed Martial Arts and Fitness since childhood. Josh has competed in Mixed Martial Arts for over ten years both in the ring and in the corner of some legendary fighters. His fighting career has made him famous, appearing in the hit television shows The Ultimate Fighter and Adrenalin and even made a cameo appearance in the major motion picture Redbelt. Find more from Josh at www.i-supplements.com