Creatine - in a nutshell

Creatine is basically a fuel source for ATP, which is an energy system used for short intensive use of muscle power. Supplementing with creatine can also help delay fatigue, meaning you can train harder and longer.

Types of creatine:
-Creatine monohydrate is the king of nutritional supplements: It is unbeatable for its ability to help the body's muscles perform at their best and grow fully. Micronized creatine monohydrate has smaller particles and is designed to be absorbed quickly, so it can kick in when you need it most.
-Kre-Alkalyn, a buffered creatine processed at higher PH levels than regular creatine monohydrate, is believed to have one of the fastest absorption rates of all.
-Additional formats include A-AKG, Ethyl-Ester and other mixed options with different creatine types. Can be taken in several forms, including pills and powders. You can take creatine daily on its own before, during or after training. It can be mixed in a shaker with other pre-workout products, BCAA or even in your protein.

Is creatine safe?
Yes. It is one of the most studied supplements. In a 2003 study, Dr. Kreider and his colleagues found that long-term creatine use (over a 21-month period) did not pose any problems for soccer players who took five grams a day compared to their non-using counterparts. In fact, the athletes who took creatine experienced fewer episodes of muscle cramps, muscle strains, dehydration, illnesses and contact injuries.