Final answer:
The recommended dosage of creatine monohydrate for optimal muscle hypertrophy is 5 grams. Creatine facilitates muscle growth by increasing intracellular water retention, not the mythic intercellular bloating. Combining it with protein and carbohydrates may enhance its benefits.
Step-by-step explanation:
The recommended amount of creatine monohydrate to optimally enhance muscle hypertrophy, either pre or post workout, is 5 grams. Creatine is known for increasing cell volumization by drawing water into muscle cells, thus making them larger. This effect is due to intracellular water retention, which differs from the misconception that creatine causes unwanted bloating or intercellular water retention.
Creatine comes in various forms such as creatine monohydrate and creatine ethyl ester, among others. Despite all types being marketed for similar effects, they have differences in aspects like cost and the necessary dosage. Studies indicate that consuming creatine in conjunction with protein and carbohydrates may enhance its effects more than when taken with protein or carbohydrates alone.