Even though many uneducated media journalists claim the contrary, creatine monohydrate is the safest and most effective dietary supplement for building muscle, enhancing strength, lean mass, explosive power, and muscle endurance.Despite 300 human trials, some still claim creatine causes cramps, dehydration, and altered kidney function. All untrue and proven so during these long term studies. So know it's safe, cheap, and very effective. I use 5 grams a day 30 min before training.