Creatine monohydrate is a type of nutritional supplement that contains an amino acid called creatine. Creatine is a natural substance produced by the body that helps provide energy to muscles and other organs. Creatine monohydrate contains one molecule of water bound to the creatine molecule, and is the most common and studied form among creatine supplements.

The benefits of taking creatine monohydrate are:

1. It increases the reserve of phosphocreatine in the muscles, which is a quick source of energy production when performing short and intense exercises such as weight lifting or racing.
2. Improves athletic performance by increasing strength, endurance, recovery and muscle mass.
3. Supports healthy bones, joints, brain, skin, hair and nails.
   Reduces the risk of developing inflammation of the muscles, kidneys, liver or gastrointestinal tract.

What is the recommended dose:

The recommended dose of creatine monohydrate is 3-5 grams per day, and it can be taken before or after exercise or with meals. It is not recommended to exceed this dose or do a creatine loading period, because it does not increase the benefits and may cause some side effects such as bloating, nausea, constipation, or headaches. You should also consult a doctor or nutritionist before taking creatine monohydrate if you have any health problems or are taking any other medications.