Creatine monohydrate is a popular dietary supplement commonly used to enhance athletic performance and increase muscle mass. It is a form of creatine, which is a naturally occurring compound found in small amounts in certain foods and synthesized by the human body.

Benefits:

1. **Increased Muscle Mass:** Creatine monohydrate helps muscles produce energy during high-intensity exercise, leading to increased muscle mass over time.

2. **Improved Athletic Performance:** It is known to enhance strength, power, and endurance in athletes.

3. **Enhanced Recovery:** It may reduce muscle cell damage and inflammation following intense exercise, aiding in faster recovery.

4. **Brain Health:** Some studies suggest creatine may have neuroprotective benefits and improve cognitive function.

5.**Helps with weight loss** Creatine helps preserve muscle mass during calorie deficits or fasting. 

Ideal Usage:

 **Loading Phase:** Often involves taking 20 grams per day for 5-7 days to saturate muscle creatine stores.

**Maintenance Phase:** Typically, 3-5 grams per day to maintain elevated creatine levels.