Creatine is well known to trainees, who have used it for its performance enhancing abilities for more than 15 years.
The recent Tri-Creatine Malate version, bonds 3 molecules of Creatine to 1 molecule of the high energy organic acid, Malic Acid - yielding a product with a reputation for superior absorption and lack of side effects.
Creatine is most often taken before training by power athletes and bodybuilders to increase ATP, enabling greater loads and the use of heavier weights, while increasing muscular endurance.
Bodybuilders frequently take creatine at other times of the day - in order to increase creatine storage, which pulls water into the muscles for additional size and strength. Further benefits to athletes may include; accelerated recovery, increased vascularity and improved protein synthesis.
Dosage ranges between 3 to 6 grams per day with a glass of water or my favourite, apple juice.