Table of Contents

1. Introduction
2. Understanding Creatine Monohydrate: The Fuel for Performance
3. The Great Debate: Pre-Workout vs. Post-Workout Creatine
4. Creatine on Rest Days: Maintaining Muscle Saturation
5. Dosage Strategies: Loading Phase vs. Maintenance
6. Maximizing Absorption and Efficacy
7. Beyond Performance: Broader Wellness Benefits of Creatine
8. Choosing a Quality Creatine Supplement
9. Integrating Creatine into Your Active Lifestyle (with BUBS Naturals)
10. Conclusion
11. FAQ

Introduction

You've pushed your limits in the gym, feeling the satisfying burn that signals progress and strength. As you wipe the sweat from your brow, a common question often surfaces for those dedicated to an active lifestyle: how can you optimize your nutritional strategy to maximize recovery, enhance performance, and build resilience? For many, the answer includes creatine monohydrate, a supplement consistently heralded for its effectiveness in supporting intense physical activity. Yet, despite its popularity and extensive research, uncertainty often surrounds the best time to incorporate it into your routine. Is it better taken before a grueling session, immediately after, or does the precise timing even matter on rest days?

Creatine is a naturally occurring compound that plays a vital role in cellular energy production, particularly in muscle cells. It helps regenerate adenosine triphosphate (ATP), the primary energy currency of the body, allowing for sustained, high-intensity efforts. For us at BUBS Naturals, our commitment to clean, functional, and science-backed supplements means we’re always looking to provide clarity on how to best leverage nature's power. Inspired by the relentless spirit of Glen "BUB" Doherty, we believe in empowering your adventures with knowledge and products that genuinely make a difference. This post aims to cut through the noise, exploring the science behind creatine timing, its broader wellness benefits, and how you can seamlessly integrate it into your active life to support your goals, whatever they may be.

Understanding Creatine Monohydrate: The Fuel for Performance

Before diving into the "when," let's truly understand the "what" and "how" of creatine monohydrate. Creatine is a nitrogenous organic acid produced naturally in the body, primarily in the liver and kidneys, from amino acids like arginine, glycine, and methionine. While our bodies produce some creatine, and we consume small amounts through protein-rich foods like red meat and fish, supplementing with high-quality Creatine Monohydrate can significantly boost its stores within our muscles.

Once ingested, creatine is transported to muscle cells, where about two-thirds of it is converted into phosphocreatine (PCr). PCr acts as a rapid energy reserve, particularly crucial during short bursts of high-intensity exercise—think weightlifting, sprinting, or high-intensity interval training (HIIT). When your muscles contract intensely, ATP is quickly depleted. PCr steps in, donating a phosphate group to adenosine diphosphate (ADP) to rapidly regenerate ATP. This immediate energy source allows your muscles to sustain effort for longer and at higher intensities, directly contributing to improved strength, power, and overall training performance.

The scientific community has extensively studied Creatine Monohydrate, making it one of the most rigorously researched supplements on the market. Its efficacy in enhancing exercise performance, supporting muscle growth, and aiding post-exercise recovery is well-documented. Our commitment at BUBS Naturals is to provide you with simple, effective ingredients, and our Creatine Monohydrate embodies this no-BS approach. It's a foundational supplement for anyone looking to push their physical boundaries and build a more resilient body. This dedication to quality and performance is a cornerstone of our mission, reflecting the spirit of adventure and purpose that defined our namesake, Glen “BUB” Doherty.

The Great Debate: Pre-Workout vs. Post-Workout Creatine

The question of when to consume Creatine Monohydrate in relation to your workout is perhaps the most debated topic among fitness enthusiasts and researchers alike. While studies offer compelling insights, a definitive consensus remains elusive, suggesting that individual factors and overall consistency may outweigh precise timing for many. However, understanding the theoretical advantages of both pre- and post-workout consumption can help you make an informed choice that aligns with your routine.

Arguments for Pre-Workout Creatine

The primary theory supporting pre-workout creatine intake revolves around ensuring peak creatine availability in your muscles during exercise. After ingesting a typical 5-gram dose of Creatine Monohydrate, it takes approximately 1 to 2 hours for it to pass through the gastrointestinal tract and fully absorb into your bloodstream. Blood creatine levels then remain elevated for up to 4 hours. If you consume creatine 1 to 2 hours before your workout, the idea is that by the time you start training, your muscles will have a robust supply of creatine ready to be converted into phosphocreatine, thus supporting ATP regeneration as soon as you begin your intense sets.

Furthermore, exercise itself increases blood flow to the working muscles, a phenomenon known as hyperaemia. If creatine is already circulating in your bloodstream when this increased blood flow occurs, it's hypothesized that more creatine might be "shuttled" into the muscle cells during the actual workout, when the demand for energy is highest. This could potentially enhance the immediate capacity for high-intensity work and improve performance during the session itself.

Consider an athlete preparing for a high-intensity training session. Taking their Creatine Monohydrate with a morning protein shake or mixed into their pre-workout drink approximately an hour before training means it would be fully absorbed and ready to contribute to their energy systems from the very first rep. For someone who values maximizing energy during the workout itself, this timing strategy holds significant appeal.

Arguments for Post-Workout Creatine

On the other side of the debate, many advocate for post-workout creatine consumption, also with strong theoretical backing. The argument here primarily focuses on the enhanced state of muscle cells after exercise.

Immediately following a workout, particularly resistance training, your muscles are in a unique physiological state. Blood flow to the activated muscles remains elevated for 30 to 120 minutes post-exercise, depending on the intensity and duration of your session. This sustained hyperaemia could theoretically provide an optimal window for creatine uptake, as the compound can be more efficiently delivered to muscle cells that are primed for nutrient absorption.

Moreover, exercise can impact the activity of specific creatine transporters on muscle cell membranes. Some research suggests that these transporters may become more active during and after exercise to regulate molecular exchange, potentially increasing the muscle's ability to absorb creatine. Additionally, muscle cells may be more receptive to nutrient uptake in the post-exercise period due to depleted energy stores, acting like a sponge for available resources.

An older study from 2013, for example, examined men who took 5 grams of creatine either before or after their workouts for four weeks. The group that took creatine post-exercise experienced slightly greater increases in lean mass and strength. While other studies have reported no significant differences, this suggests a potential advantage for post-workout timing for some individuals.

For example, after a grueling leg day, taking Creatine Monohydrate along with a post-workout shake containing protein and carbohydrates could leverage this "anabolic window," where muscle cells are most receptive to rebuilding and replenishing. This also aligns well with our broader approach to recovery, where products like our Collagen Peptides are often integrated to support joint health and connective tissue repair as part of a comprehensive recovery strategy.

The Verdict: Consistency is Key

Ultimately, the existing research on pre- versus post-workout creatine timing remains mixed and often lacks the large sample sizes or long-term data needed for definitive conclusions. Many studies find no significant difference in results whether creatine is taken before or after exercise.

What nearly all experts agree on, however, is the paramount importance of consistency. The goal of creatine supplementation is to saturate your muscle creatine stores over time. Whether you achieve this by taking it an hour before your workout or immediately after, the crucial factor is ensuring regular, daily intake. If choosing a consistent time (e.g., always with breakfast, always post-workout) helps you stick to your regimen, then that is likely the most effective strategy for you.

Our philosophy at BUBS Naturals is about providing simple, effective tools that fit seamlessly into your active life. Whether you prefer to blend your Creatine Monohydrate into your morning coffee with an MCT Oil Creamer – 10 oz Tub or mix it into your post-workout recovery drink, the key is making it a consistent part of your routine.

Creatine on Rest Days: Maintaining Muscle Saturation

While the debate rages on for workout days, the timing of Creatine Monohydrate consumption on rest days is generally considered far less critical. The primary objective on these non-training days is simply to maintain the elevated creatine content in your muscles that you've built up through consistent supplementation.

Think of your muscle creatine stores like a reservoir. On training days, you're using water from the reservoir rapidly. On rest days, you're just making sure the reservoir stays full. Since there's no immediate high-intensity energy demand to meet, the timing around a specific "event" (like a workout) becomes less relevant.

Most experts suggest taking your daily maintenance dose of creatine at any convenient time on rest days. Many individuals find it easiest to incorporate it into a routine they already have, such as with breakfast, alongside other supplements like Vitamin C for immune support, or even with a meal. Taking it with food is often recommended, not for an immediate absorption boost related to exercise, but simply to enhance digestion and potentially prevent any mild gastrointestinal discomfort that some people might experience with creatine taken on an empty stomach. The Australian Institute of Sport (AIS), for example, suggests taking creatine with a meal on rest days.

The beauty of our Creatine Monohydrate is its simplicity and easy-mixing nature, which makes it incredibly versatile for integrating into any daily routine. Whether you stir it into a glass of water, a smoothie, or even your morning coffee (perhaps with a delicious Butter MCT Oil Creamer – 10 oz Tub), the most important aspect is ensuring you don't miss your dose. Consistency, as always, triumphs over specific timing when it comes to maintaining optimal muscle creatine levels for long-term benefits.

Some studies have even explored the efficacy of taking creatine only on training days. While some positive effects on performance were observed, the impact on overall muscle creatine saturation and maximum potential benefits is less certain compared to daily intake. Given the safety and relatively low cost of Creatine Monohydrate, consistent daily consumption, even on rest days, is generally recommended to ensure your muscles remain fully loaded and ready for whatever adventure comes next.

Dosage Strategies: Loading Phase vs. Maintenance

When starting with Creatine Monohydrate supplementation, there are two primary dosage strategies: the "loading phase" and the "maintenance phase." Both aim to saturate your muscle creatine stores, but they differ in how quickly they achieve this.

The Loading Phase

A creatine loading phase is a strategy designed to rapidly increase the creatine content in your muscles over a short period. This typically involves consuming a higher dose of creatine for about 5 to 7 days. The standard recommendation for a loading phase is 20 to 25 grams of creatine daily, usually divided into four or five smaller doses of 5 grams each throughout the day. For example, you might take 5 grams with breakfast, lunch, dinner, and before bed for a week.

The goal of this aggressive approach is to quickly "saturate" your muscle cells, meaning they reach their maximum creatine storage capacity within that initial week. Once saturated, the muscles are primed to perform at their peak during high-intensity activities. For athletes or individuals looking to experience the performance benefits of creatine as quickly as possible, a loading phase can be an effective way to jumpstart their regimen.

Our Creatine Monohydrate is simple and unflavored, making it easy to mix into water, juice, or your favorite shake, even when taking multiple doses throughout the day during a loading phase.

The Maintenance Phase

Following a loading phase, or if you choose to skip the loading phase altogether, you transition into a maintenance phase. During this phase, the goal is to maintain the elevated creatine levels in your muscles with a lower daily dose. The typical maintenance dose ranges from 3 to 5 grams of creatine per day. This amount is sufficient to keep your muscle stores saturated over the long term, ensuring you continue to reap the benefits of supplementation.

For those who prefer a more gradual approach, it's also possible to achieve muscle saturation without an initial loading phase. Consuming 3 to 5 grams of Creatine Monohydrate daily for approximately 28 days will lead to similar levels of muscle creatine saturation as a loading phase, albeit over a longer period. While the onset of performance benefits might be slower with this method, the end result is largely the same. This can be a more convenient option for many, reducing the need for multiple daily doses.

Whether you opt for a loading phase or a gradual approach, consistency is the ultimate determinant of success. We encourage you to find the strategy that best fits your lifestyle, making our Creatine Monohydrate a steadfast part of your daily commitment to wellness and adventure.

Maximizing Absorption and Efficacy

While the precise timing around workouts remains a subject of ongoing research, several factors are known to influence the absorption and overall efficacy of Creatine Monohydrate. Optimizing these can help ensure you get the most out of your supplement.

The Role of Carbohydrates and Protein

One of the most widely discussed strategies for enhancing creatine uptake is co-ingestion with carbohydrates, or a combination of carbohydrates and protein. The theory behind this lies in insulin's role. When you consume carbohydrates, your body releases insulin, a hormone that helps transport glucose from the bloodstream into cells. Studies suggest that elevated insulin levels can also stimulate creatine transporters, potentially increasing the rate at which creatine is taken up by muscle cells.

The Australian Institute of Sport (AIS) recommends consuming creatine with a meal that includes around 50 grams of protein and 50 grams of carbohydrates. This could look like:

• Breakfast: Oatmeal with fruit and a scoop of Collagen Peptides (which provides protein), along with your creatine.
• Post-Workout: A smoothie with a banana (carbs), protein powder (protein), and your Creatine Monohydrate.
• Mealtime: Tofu and vegetable stir-fry with rice, or a lean chicken breast with a baked sweet potato.

While this approach might slightly accelerate the saturation of muscle creatine, especially during the initial loading phase, it's important to remember that consistent daily intake, regardless of co-ingestion, will eventually lead to saturation. For us at BUBS Naturals, our no-BS approach means we focus on effective ingredients. Adding our Creatine Monohydrate to a post-workout recovery shake, for example, naturally combines it with protein and carbs, making it a convenient and effective choice.

Hydration and Creatine

Creatine draws water into muscle cells, which is part of its mechanism for supporting muscle growth and performance. This highlights the critical importance of maintaining adequate hydration throughout the day, especially when supplementing with creatine. Proper hydration not only supports creatine's effectiveness but also helps to minimize potential side effects like muscle cramping or digestive discomfort. We always emphasize the importance of staying well-hydrated, particularly during and after workouts. Our Hydration Collection, featuring products like Hydrate or Die – Mixed Berry, is designed to support fast and effective hydration, perfectly complementing a creatine regimen.

Potential Interactions with Other Supplements

Research has explored how Creatine Monohydrate might interact with other supplements:

• Caffeine: Early concerns suggested caffeine might interfere with creatine's effects, but more recent reviews generally conclude that consuming caffeine is unlikely to negatively impact creatine absorption or its benefits. Many athletes combine them successfully.
• Beta-Alanine: Some studies indicate that beta-alanine (an amino acid) may complement creatine supplementation, potentially enhancing its effects on performance, especially in exercises lasting 60-240 seconds.

Our approach at BUBS Naturals is to provide single-ingredient, pure products like our Creatine Monohydrate so you have the flexibility to combine them as needed, based on your individual goals and preferences. We prioritize clean ingredients that empower you to customize your wellness journey effectively.

Beyond Performance: Broader Wellness Benefits of Creatine

While Creatine Monohydrate is most celebrated for its role in enhancing athletic performance, its benefits extend far beyond the gym. A growing body of research highlights its potential to support overall wellness, aligning perfectly with our BUBS Naturals mission for a life of adventure, wellness, and purpose.

Injury Prevention and Rehabilitation

For active individuals, injury is an ever-present concern. Creatine's ability to support muscle strength and power can contribute to improved physical resilience, potentially helping to prevent certain types of injuries. Stronger muscles are often more stable and better equipped to handle the stresses of intense activity. Furthermore, creatine has shown promise in the realm of injury rehabilitation. During periods of immobilization or reduced activity following an injury, creatine supplementation may help mitigate muscle atrophy (muscle loss) and accelerate recovery once training resumes. By helping to maintain muscle mass and strength, it can support a faster return to full function and active participation in life's adventures.

Preserving Muscle Mass as We Age

As we age, a natural decline in muscle mass and strength, known as sarcopenia, becomes a significant concern. This can impact mobility, independence, and overall quality of life. Consistent Creatine Monohydrate supplementation, especially when combined with resistance training, has been shown to be effective in older adults for increasing muscle mass and strength. By supporting muscle protein synthesis and enhancing the ability to perform strength-building exercises, creatine offers a valuable tool for preserving vital muscle mass and supporting healthy aging. This aligns with our belief in empowering individuals to maintain an active, fulfilling lifestyle at every stage of life.

Cognitive Support and Brain Health

The brain, like muscles, relies on ATP for energy, particularly during demanding cognitive tasks. Creatine is stored in the brain and plays a role in brain energy metabolism. Research suggests that Creatine Monohydrate supplementation may offer cognitive benefits, especially in situations of sleep deprivation, mental fatigue, or in older adults. These benefits can include:

• Improved Short-Term Memory: Creatine may enhance recall and information processing.
• Enhanced Reasoning: Support for complex problem-solving.
• Neuroprotection: The ability to help protect nerve cells from injury or damage.

While more research is ongoing, these findings suggest that creatine's impact extends beyond physical prowess, potentially supporting mental clarity and resilience—qualities essential for navigating both everyday challenges and grand adventures. This broad spectrum of benefits reinforces our dedication at BUBS Naturals to providing products that nourish the entire self, supporting both body and mind.

General Health Benefits

The International Society of Sports Nutrition (ISSN) position stand on creatine has highlighted that its benefits go well beyond sports performance. It has potential clinical applications across various patient populations, from infants to the elderly, demonstrating its widespread utility. The ongoing research into creatine's role in various health conditions speaks to its robust physiological impact and its potential as a broad-spectrum wellness agent. This underscores why we, at BUBS Naturals, choose to offer pure, effective ingredients like Creatine Monohydrate that align with a holistic view of well-being, enabling you to live a life of greater vitality and purpose.

Choosing a Quality Creatine Supplement

With the vast array of supplements available today, discerning genuine quality can be a challenge. At BUBS Naturals, our commitment to transparency, purity, and efficacy is unwavering, inspired by Glen "BUB" Doherty's no-BS approach to life. When it comes to choosing a Creatine Monohydrate supplement, prioritizing quality is paramount for both safety and effectiveness.

The Importance of Third-Party Testing

Unlike pharmaceuticals, dietary supplements are not regulated by the FDA in the same way. This means the responsibility falls largely on the consumer to choose reputable brands. That's why third-party testing is a non-negotiable for us. Our products, including our Creatine Monohydrate, are rigorously tested and certified by independent third-party laboratories like NSF for Sport.

What does NSF for Sport certification mean for you? It ensures that:

• What's on the label is in the product: You're getting exactly what's advertised, without proprietary blends or hidden ingredients.
• The product is free from contaminants: This includes heavy metals, pesticides, and other harmful substances.
• The product is free from banned substances: Crucial for competitive athletes, this certification ensures our supplements meet strict anti-doping standards.

This level of scrutiny provides peace of mind, allowing you to focus on your training and wellness goals without worrying about the purity or safety of your supplements. We believe in providing only the highest quality, ensuring that every scoop of our Creatine Monohydrate contributes positively to your journey.

Our No-BS Approach to Ingredients

Our dedication to simple, effective ingredients is at the core of BUBS Naturals. We believe that optimal wellness doesn't require a complex cocktail of synthetic compounds. Instead, it thrives on clean, functional, and science-backed ingredients sourced from nature. Our Creatine Monohydrate is a prime example of this philosophy: it's pure creatine monohydrate, unflavored and designed for effortless mixing.

This purity means you're getting a simple, powerful tool to support your strength, power, and recovery, without unnecessary additives. It's about providing foundational support that works, allowing you to feel the difference with every use. Our commitment goes beyond just product quality; it's about honoring a legacy of integrity and giving back. In line with our 10% Rule, a portion of all profits from our products, including our Creatine Monohydrate, goes directly to veteran-focused charities, continuing Glen "BUB" Doherty's spirit of service. Choosing BUBS Naturals means choosing a brand that stands for quality, purpose, and giving back.

Integrating Creatine into Your Active Lifestyle (with BUBS Naturals)

Incorporating Creatine Monohydrate into your daily routine doesn't have to be complicated. Our goal at BUBS Naturals is to make it seamless, empowering your active lifestyle with clean, effective supplements. Here are a few ways our products can support your creatine regimen and overall wellness:

Morning Kickstart for Sustained Energy

For many, the morning is the perfect time to establish a consistent routine. If you prefer to take your Creatine Monohydrate with breakfast or even before your morning workout, consider mixing it into your coffee alongside one of our Creamers Collection offerings. Our MCT Oil Creamer – 10 oz Tub not only adds a delicious, creamy texture but also provides clean, sustained energy and supports mental clarity from coconut-derived MCTs. It’s an ideal way to combine your daily dose of creatine with a boost that helps you tackle your day with focus and vitality.

Powering Through Your Workout

While creatine itself is not an acute energy booster in the way caffeine is, maintaining saturated muscle stores ensures you have the necessary fuel for high-intensity efforts. During your workout, especially if it's long or particularly grueling, staying hydrated is paramount. Our Hydration Collection, featuring delicious options like Hydrate or Die – Lemon, provides performance-focused electrolytes with no added sugar. This helps support fast, effective hydration and muscle function, allowing you to maintain peak performance alongside the benefits of your consistent Creatine Monohydrate intake.

Optimizing Post-Workout Recovery

If you lean towards post-workout creatine timing, blending your Creatine Monohydrate into your recovery shake is an excellent strategy. This often provides the recommended protein and carbohydrates that can aid absorption. Consider adding our Collagen Peptides to this shake for comprehensive recovery support. Our grass-fed, pasture-raised hydrolyzed collagen (Types I & III) works synergistically to support joints, skin, hair, and nails, complementing creatine's muscle-building benefits and aiding overall post-exercise recovery. It’s an effortless way to nourish your body after demanding physical activity.

A Consistent Daily Habit

On rest days, when specific timing is less critical, you can simply mix your Creatine Monohydrate into any beverage with a meal. Perhaps you add it to a glass of water with your Apple Cider Vinegar Gummies for digestive wellness support, turning simple acts into powerful habits. The key is consistency, and the versatility of our unflavored Creatine Monohydrate makes it easy to maintain your daily intake, no matter your schedule.

At BUBS Naturals, we believe in supporting your journey with products that are not only effective but also seamlessly fit into your life. Whether you're an endurance athlete, a dedicated lifter, or simply seeking to enhance your daily vitality, our supplements are designed to empower you. One scoop. Feel the difference.

Conclusion

Navigating the nuances of supplement timing can feel overwhelming, but when it comes to Creatine Monohydrate, the core message is clear: consistency is king. While research offers compelling arguments for both pre- and post-workout consumption on training days, and the benefits of co-ingesting with carbohydrates and protein, the most impactful strategy is ensuring daily intake to keep your muscle creatine stores saturated. On rest days, the timing is even more flexible, with the simple goal of maintaining those elevated levels.

We’ve explored how creatine fuels high-intensity performance by supporting ATP regeneration, its critical role in muscle growth and recovery, and its surprising reach into areas like cognitive function and age-related muscle preservation. This multifaceted support for both body and mind makes Creatine Monohydrate a cornerstone supplement for anyone committed to an active, purpose-driven life.

At BUBS Naturals, our mission is rooted in providing clean, functional, and science-backed supplements that stand up to the rigorous demands of your adventures. Our Creatine Monohydrate is rigorously third-party tested and NSF for Sport certified, embodying our no-BS approach to quality and transparency. We believe in empowering you with the best, just as Glen "BUB" Doherty inspired us to live a life of unwavering purpose and selfless service. When you choose BUBS Naturals, you're not just investing in your wellness; you're contributing to a legacy of giving back, as we proudly donate 10% of all profits to veteran-focused charities.

So, don't overthink the clock; focus on consistency, integrate it into your routine, and let the science-backed power of Creatine Monohydrate help you unlock your full potential. Experience the BUBS difference and fuel your next adventure with confidence.

FAQ

What is creatine monohydrate and how does it work in the body?

Creatine monohydrate is a naturally occurring compound, an amino acid derivative, primarily found in muscle cells. It works by increasing the stores of phosphocreatine (PCr) in your muscles. PCr then helps regenerate adenosine triphosphate (ATP), which is the primary energy currency for quick, intense bursts of activity like lifting weights or sprinting. By increasing ATP availability, Creatine Monohydrate allows you to perform at higher intensities for longer periods, supporting muscle strength, power, and growth.

Is it better to take creatine before or after a workout?

Current research on whether to take Creatine Monohydrate before or after a workout is mixed, with no definitive consensus. Some studies suggest a slight benefit to post-workout intake due to increased blood flow and muscle receptivity, while others indicate similar benefits with pre-workout consumption. The most critical factor is consistency of daily intake to ensure your muscle creatine stores remain saturated. Choose the timing that best fits your schedule and allows you to consistently take your dose.

Do I need to take creatine on rest days?

Yes, it is generally recommended to take Creatine Monohydrate consistently, even on rest days. The primary goal of creatine supplementation is to maintain elevated levels of creatine in your muscles. On rest days, continuing your daily maintenance dose ensures that your muscle stores remain saturated, preparing them for your next training session and supporting ongoing recovery and other wellness benefits. The timing on rest days is less crucial; simply take it at a convenient time, often with a meal.

How can I maximize the absorption and effectiveness of creatine?

To potentially maximize the absorption of Creatine Monohydrate, consider consuming it with a meal containing carbohydrates and protein. This can lead to an insulin response that may help shuttle creatine into muscle cells. Staying well-hydrated throughout the day is also crucial, as creatine draws water into muscle cells. Products like our Hydrate or Die – Bundle can help you maintain optimal hydration. Ultimately, the most significant factor for effectiveness is consistent daily intake over time, ensuring your muscles remain saturated with this powerful compound.