Creatine Monohydrate Supplement

Seems to help maximize performance during high-intensity interval training (HIIT) Studies find that it improved work performed during sets of maximal effort muscle contractions, single-effort sprint performance and during repetitive sprint performance.
Collectively the above investigations indicate that creatine supplementation can be an effective strategy to maintain total creatine pool during a rehabilitation period after injury as well as to attenuate muscle damage induced by a prolonged endurance training session.

Concern about the safety of creatine can be placed into categories of impaired renal function, muscle dysfunction or impaired thermoregulation (Table 3). It appears as if these concerns are unfounded and were in part created by an uninformed media in response to the unfortunate 1997 deaths of three collegiate wrestlers who were taking extreme measures to lose body mass, and a single 1998 case study of a man with prior kidney disease who was taking a nephrotoxic drug and began creatine supplementation.
Gualano, B., Novaes, R. B., Artioli, G. G., Freire, T., Coelho, D. F., Scagliusi, F. B., Rogeri, P. S., Roschel, H., Ugrinowitsch, C., and Lancha, A. H., Jr. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training.

With saturated creatine stores, there’s more energy available to be used by your muscle and the better your workouts could be. Muscle volumization, the process by which the ATP rich cells retain more water when using creatine will add a nice bonus of making your muscles look bigger and fuller.
However, there’s evidence that supplementation with creatine, which causes water to be drawn away from other areas of the body and into muscle tissue, can actually help reduce the risk of heat-related illness in athletes engaged in intense exercise in hot, humid environments.
Power is the ability to generate high amounts of force in relatively short periods of time — more power means you can pull more weight in low-rep sets — and independent of the hypertrophy, just five to ten grams of creatine per day appears to improve power output by 12 to 26 percent.

Kilduff, L. P., Pitsiladis, Y. P., Tasker, L., Attwood, J., Hyslop, P., Dailly, A., Dickson, I., and Grant, S. Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans.
It found that post-workout consumption of creatine, in a whey protein shake with some added carbs, increases the amount of the compound that goes to your muscles, and that’s where you need it to be to aid the recovery process and add muscular size and strength faster.