According to BAC:
Creatine Monohydrate, still the #1 sports performance supplement, increases muscles' store of creatine phosphate used to recharge used ATP to keep muscles firing during intense anaerobic effort. Studies show significant rapid improvement in strength and activities such as sprinting and weightlifting, while bodybuilders report increase in size from "cell volumizing." Has no effect on hormones, so it can be used by younger athletes. Creatine can help with neurological and muscle wasting issues associated with normal aging, and contributes to protecting neurons by helping reduce glutamate toxicity.** Considered by far the most effective athletic supplement for the money! We don't add glucose (and charge a lot for sugar like some companies do!). You can always add low-cost sugar or take with high glycemic carbs or juice if you want. Instead, we suggest you take with 10g+ whey protein along with perhaps a few grams of carbs to help release enough insulin for optimum uptake, or try 200-300mg lipoic acid (ALA) which acts as a shuttle to speed creatine to muscle cells. Despite rumors to the contrary, creatine users have less cramps, injuries, dehydration, water retention, and gastrointestinal problems than those on a placebo! Usual dose is 5g 4x/day for 5 days, then 5g once/day for 3 months, then some time off. Best taken after a weight training workout. Do not mix in water until just before using or it will turn into useless creatinine. If you want a more absorbable form, see other creatines listed below. 300 grams.
too many pills to keep track of