Creatine monohydrate is a specific form of the molecule creatine, which is essential for energy production within cells. Adding a creatine monohydrate supplement to your routine is the most effective way to increase body and muscle stores of creatine to reap creatine’s health benefits.

1. It May Increase Muscle Strength and Power

Research suggests that creatine monohydrate improves maximal power and strength by 5% to 15%.

Creatine increases intramuscular concentrations of phosphocreatine , a molecule essential for energy production during anaerobic exercise. It also improves exercise efficiency (how well the body uses energy during exercise) and results during a resistance training session, which may result in greater strength gains .

Creatine supplementation increases the

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