The purpose is to compare the effects of bolus ingestion (5 grams) vs. intermittent ingestion (2 x 2.5 grams) of creatine supplementation vs. placebo for 21 days on measures of body composition (lean tissue mass-indicator of muscle mass, total body water) and muscle performance (i.e., power, strength, endurance).

Creatine is a naturally occurring compound produced in the liver and brain. Creatine can also be found in food products such as red meat and seafood or through commercially available manufactured creatine products (i.e. creatine supplementation).

Evidence-based research shows that creatine supplementation improves measures of body composition and muscle performance. However, the optimal creatine supplementation protocol to achieve these benefits is unknown.

Inclusion Criteria:

• if you are 18-39 years of age
• if you have not been performing resistance training for at least 4 weeks prior to the start of the study.

Exclusion Criteria:

• if you are pregnant or nursing
• have taken creatine monohydrate within 30 days prior to the start of the study
• if you have pre-existing allergies to the placebo (corn-starch maltodextrin)