Numerous double-blind, placebo-controlled university studies have shown creatine monohydrate supplementation may boost muscle size and strength, increase lean body mass, delay fatigueš, and speed muscle recovery after exercise. Creatine may also "super-hydrate" or volumize your muscle cells to further stimulate protein synthesis and decrease protein breakdown. Make no mistake, volumizing isn't about water retention, which happens outside the cell. Your muscles really are getting bigger, fuller, rounder - from the inside out. This could enhance muscularity and create an improved environment for muscle growth. What's more, studies show that when weight-training athletes start supplementing with creatine, they gain lean body mass and strength fast, sometimes within a week!˛ No wonder creatine is considered the "must-use" sports supplement by experts worldwide.