Creatine is a natural compound that stores energy as phosphocreatine in your muscles. During high-intensity exercise, it rapidly regenerates ATP (the body's energy currency), allowing you to train harder, lift heavier, and naturally and safely improve your explosive performance.
Creatine monohydrate is one of the most studied and safest supplements available. It is recommended for anyone who practices strength or high-intensity exercise. It increases strength, improves performance in explosive exercises, and accelerates muscle recovery without adverse effects.
Take 3-5g daily consistently, preferably post-workout with carbohydrates to improve absorption. It doesn't matter if it's before, during, or after exercise - the crucial thing is daily consistency to keep muscle stores saturated. You can mix it with your protein shake or juice.
Effects begin to be noticed in 2-4 weeks with daily dosages of 3-5g. If you do a loading phase (20g/day for 5-7 days), you can see results in one week. Once muscle stores are saturated, you will experience consistent improvements in strength, power, and muscle volume.
Creatine increases intracellular (within the muscle) water retention, not subcutaneous water retention. This is positive: it improves muscle hydration, increases cell volume, and enhances protein synthesis. It does not cause bloating or affect muscle definition when used correctly.