, supports strength & power goals, contributes to muscle size, great pre or post workout, high quality ultra-pure form of creatine monohydrate creatine monohydrate is the most respected & well researched version of creatine available. & this powder is the purest & highest quality. by increasing free creatine & phosphocreatine stores in muscle tissue it is possible to improve explosive power & strength endurance. given the correct training creatine may help to increase muscle volume. 5g (one teaspoon) of this creatine monohydrate powder is a great addition to either of our whey proteins. its neutral taste makes it absolutely ideal for mixing without affecting either the texture or the flavour; plus there is no grittiness (unlike other creatine products you can buy). numerous studies indicate that for some people* daily creatine consumption can enhance the effect of resistance training on muscle strength**. other studies indicate that for some people creatine may help to delay muscle fatigue. * adults over the age of 55 **the beneficial effect is obtained with a daily intake of 3g of creatine in conjunction with resistance training which allows an increase in the workload over time & which should be performed at least three times per week for several weeks at an intensity of at least 65-75% of one repetition maximum load.