If you work out regularly with the aim of building muscle then you should supplement with some form of creatine
Creatine Monohydrate is the most common and effective form. And no, creatine isn’t just for men. It’s for anyone who wants to build healthy, strong, shapely muscles more efficiently.
It’s an amino acid that your body produces; you also get it from foods (meat and other animal products like milk and cheese). Creatine is stored in the muscles, to be used during physical activity, and it plays a major role in providing your muscles with energy for short, intense muscle contractions. This allows you to work out harder, for longer. It also helps your muscles recover quicker from exercise.
The question is, what’s the best way to use creatine? Supplement with it daily, taking half a serving pre-workout, and the other half with your whey protein shake post-workout. On non-training days take just half a serving with breakfast.
You’ll notice that you can train harder with weights, to build shapelier muscles and boost your metabolism, and you’ll recover quicker from your workouts too.