Monohydrate
Creatine monohydrate is one of the most effective performance-enhancing supplements on the planet. It increases muscle mass, strength, recovery from high-intensity exercise, and muscle power in about 75 percent of athletes who take it. Some studies found that combining creatine with carbohydrates enhances muscle creatine phosphate formation (creatine phosphate is a high-energy chemical, critical for intense exercise). D-pinitol is a naturally-occurring chemical that enhances the action of insulin and could possibly increase the effectiveness of creatine supplements.
Chad Kerksick from the University of Oklahoma and colleagues found that combining D-pinitol with creatine had no additional effect on body composition or physical performance. For most athletes, creatine by itself remains the best choice for creatine monohydrate supplementation. (Journal of Strength and Conditioning Research, in press; November 2009)
source:www.musculardevelopment.com
