Creatine Monohydrate 

Creatine monohydrate is one of the most popular supplements, nowadays you can buy many of its types. However, the most popular is creatine monohydrate, which theoretically is recommended for beginners. Creatine increases muscle mass as well as improves the ability to regenerate muscles after shipping. Recent research shows that creatine protects muscle cells against oxidative stress, which in turn prevents aging. Taking the supplement creatine monohydrate is definitely recommended in a pre-workout and post-workout meal, as these are two moments characterized by high absorption. Creatine taken with a dose of carbohydrates, amino acids or with a portion of high quality protein will support the transport of creatine to the muscles.