Creatine monohydrate consist of creatine bonded with water (approximately 88% of creatine and 12% of water). This simple formula, which is imitating the endogenous substance, is very effective. The main use of this supplement is during high intensity workouts done with short breaks, where energy is mainly generated from the breakdown of phosphocreatine. The monohydrate is also a good agent for neutralizing a lactic acid, what helps to increase a muscle endurance. Creatine supplementation may also be introduced during time of recovery. Creatine shows an increase of protein synthesis, what significantly improve recovery processes in both a short and a long term. Some people, after eating this supplement, may have some digestion disorders and in that case they should take a different chemical form of creatine.