Creatine

Types of Creatine:
-Creatine monohydrate is the king of supplements: It’s unbeatable for its ability to help your body’s muscles perform at their best and grow to their fullest. Micronized creatine monohydrate has smaller particles and is designed to absorb quickly, so it can get to work when you need it most.
-Kre-Alkalyn, a buffered from of creatine that is processed at higher PH levels than regular creatine monohydrate, is believed to have one of the fastest absorption rates of all.
-Additional formats include A-AKG, Ethyl-Ester and other blended option with various creatine types. can be taken in multiple forms including pills and powders. You can take creatine daily on it’s own before, during or after training. It can be mixed into a shaker cup with other pre-workout products, BCAAs, or even in your protein.

Is it safe?
Yes. It is one of the most widely-studied supplements. In a 2003 study, Dr. Kreider and his colleagues found that long-term creatine use (over a 21 month period) did not pose any problems for football athletes who took five grams a day compared to their non-using counterparts. Indeed, the athletes who did take creatine experienced fewer episodes of cramping muscle tightness, muscle pulls, dehydration, illnesses and contact injuries.