Creatine - effective for muscle building? 47 m. 5'8", 151 lbs. down from 200 lbs from jan 1, mostly cardio and diet. switching to resistance training.

Explanation : You doing very good with your exercise and diet. Keep the same, and you will build more strong muscle without any additional food component. This is just commercial for teenagers. You have it in your diet.

Monohydrate powder.: Creatine Monohydrate was the form used in the original studies which showed the efficacy of Creatine for weight training. And the powders are better absorbed than the pills. No more than five grams daily, and drink lots of water throughout the day.