A lot of the time it’s the simple things that can make the biggest impression on your training progress. Take for example Creatine Monohydrate, adding just 5g (approx 1 teaspoon) of the white stuff to your post session protein shake can result in significant improvements in power endurance, output and overall muscle size and bulk. Creatine has had as much and if not more research around its ergogenic (benefit) effect to training as protein has, meaning it’s well supported too!
Adding creatine to your protein shake is a great option as it enables you to get your supplements down you in one go, but there are a few things to note when taking creatine 1.) Only take it for 4 weeks at a time (4 week cycle), and 2.) Do not exceed the recommended dosage which is approx 0.2-0.3 grams of creatine monohydrate per kg of bodyweight for the first 3 days (loading phase to achieve tissue saturation), followed by 3-5 grams a day in order to maintain the muscle creatine stores (maintenance phase).
Check out the infographic Creatine : Loading, Maintaining, Flushing…Do It, But Do It Right! for more info on good practice for creatine supplementation.