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Creatine is the most used muscle building and recovery supplement. It has lasted the course and been around for over 20 years now. And for good reason- it works!

I have tried all varieties, most work to some extent. For creatine to be really effective then it needs a good loading system to shuttle it into the muscles. You really don't want to be only absorbing a small percentage of what you are taking. This is a shame as these products often don't come cheap and you don't want to waste your hard earned money!

The best creatine supplements will create an insulin spike, which will act as a carrier for the creatine molecules; dextrose will work, but to really get the most out of it you need to be using dextrose monohydrate and have supporting agents such as glutamine and taurine.

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