There are a ton of misconceptions about creatine. I often hear people classify it as a steroid. People say it's bad for your liver/kidneys, say you have to load it, cycle off it, take certain kinds, or a certain amount. I'm hoping I can help you clarify a few things for you.
Creatine monohydrate is one of the most well-researched supplements on the market, and has been around for a long time.
Creatine is produced in our body naturally and also found in certain foods, mostly meats.
Creatine can be taken every day without side effects. I recommend taking 5 grams of plain Creatine monohydrate daily.
Creatine aids in the process of making adenosine triphosphate (ATP), which provides energy for muscle contraction and will also aid in recovery.
I prefer to take mine post workout with a high glycemic index carbohydrate like Gatorade along with my whey protein, but you can take it any time. I also recommend drinking about a gallon of water a day for men and 3/4 gallon per day for women to avoid cramping.
When purchasing it, you will see a ton of supplements that claim to be superior to others because of the different types of creatine they use or their dosage. I would just stick to a quality name brand company that has plain creatine monohydrate and use 5 grams daily.
