The ATP and CP are high energy phosphates that quickly provide your body with "raw" energy. When ATP is transformed to ADP, it releases sufficient energy to your contracted muscle. And only this kind of energy can be used for muscle contraction.
All other high energy elements ensure that the ATP is re-created from the ADP. In cases of maximum physical activity, the ATP supply in the body can be depleted within three seconds. But the supply of ATP can be re-generated very quickly with the use of creatine phosphate, which is stored inside the muscle tissue.
After the lapse of 10 to 15 seconds the stored creatine phosphate is completely depleted and the body switches to slower processes which also produce a byproduct called lactic acid. It has been shown that nutritional supplements with creatine monohydrate can significantly increase the concentration of creatine in the muscles.
This increase in creatine concentration, gives you the opportunity to train for a longer time and improves your performance. The additional benefits of creatine supplementation are: faster rebuilding of the ATP stores during training and reduction in the formation of lactic acid.
Dosage: For the first 4 days take 20gr divided into 4 doses of 5gr each. By the fifth day, take a dose of only 5 grams pre-workout.