Creatine is one of the most researchedsupplementsin the world today which has a lot of viable, credible science behind it to prove that it does work. This is obviously very valuable information because manysupplementsdon't actually come with much research or evidence behind them. However there is still a lot to understand behind the use of creatine.
How Does It Work?
Creatine helps the ATP energy system regenerate more rapidly which means that you're going to become more resistant to fatigue in the gym. Where your ATP levels may become depleted after the 6th rep on a set, you might get 1-2 extra reps purely because of the creatine you've supplemented with. This is all about improving ATP production.
What Are The Benefits?
The obvious benefits are that it helps you lift the same weight for more reps and even use more weight, which ultimately means you're going to achieve more overload in a shorter space of time. As a result you will build more muscle, become stronger and improve overall performance.
Another very valid benefit of using creatine is that it will bring more water into the muscle cell which doesn't just mean performance improves, it also gives you a much fuller look as a result!
Which Is Best?
Ultimately different people will respond to different forms of creatine in their own way, which comes down to the delivery of creatine through the gut and your natural ATP production. These things will partially dictate how effective different forms of creatine are for you. However, creatine monohydrate has been tested and tested for years and has always shown itself to be effective therefore I feel this is a safe place to start.
In terms of when to take it again this can differ between individuals, however some will prefer to take it before training as where others like it afterwards. If you're having a meal which carries a high insulinogenic effect after training this might be a good time to consume creatine, to try and improve the delivery to the muscle cell.
Let us know in the comment how you think and if you have any questions about this topic, feel free to ask. Besides, we will also gladly help you to learn more about protein powder, pre-workout, or other supplements you would like to find/use in Singapore.