Bodybuilding.com Signature Creatine Monohydrate

Creatine supplementation promotes a faster regeneration of your body’s energy for muscle contractions by replenishing your body’s natural adenosine triphosphate (ATP) [1]. Creatine is safe in both the short and long term as well as an ethical means of improving athlete performance during training and competition [2]. Bodybuilding.com Signature Creatine Monohyrdate is a no frills, unflavored five gram dose of creatine powder.

In a normal omnivore diet, a person will consume one gram of creatine per day resulting in a muscle saturation of 60-80%. With creatine supplementation, a person can increase saturation by 20-40% [3].  A typical dosing protocol is a two step process of a loading phase and a maintenance phase.  The loading phase requires you to consume a total of 20 grams per day for about a week in order to fully saturate your muscles. The maintenance phase requires you to consume a daily dose of five grams [1].

Recent research suggests that higher creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training can further improve training adaptations at a cellular and subcellular level [4]. 

Creatine monohydrate has consistently proven by clinical research to be a safe and effective nutritional supplement for ergogenic benefits such as increasing high-intensity exercise capacity and lean body mass during training [5]. 

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496 
3. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z 
4. https://agris.fao.org/agris-search/search.do?recordID=AU2019201443 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/