Creatine Monohydrate is a dietary supplement that is used by athletes and bodybuilders to enhance athletic performance, increase muscle mass and improve exercise capacity. It is also a naturally occurring compound found in small amounts in certain foods and is also synthesized by the body.
How Does Creatine Monohydrate Work?
Creatine is a key part in the phosphagen energy system, the primary source of ATP (the main energy substrate in our body) during short term, high intensity activities. Creatine exists as both free form creatine and phosphocreatine in the body.
The use of creatine as an ergogenic acid is based upon the theory that one can increase the saturation of creatine in the muscle through supplementation.
PC functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle.
What Are The Benefits Of Creatine Monohydrate?
Creatine appears to be the most effective legal nutritional supplement currently available regarding improving anaerobic capacity and lean body mass[1].
In both the short and long term, creatine appears to enhance the overall quality of training, leading to greater gains in strength and performance.
How To Take Creatine Monohydrate
The entire goal of creatine supplementation is to saturate muscle stores with creatine. This can be achieved in several different ways, but it appears that an initial loading protocol followed by sustained dosages is a way to quickly reach and maintain saturation levels.
Preparation Instructions
- Add 1x level scoop (total 5g) to 200-250ml of water or juice.
- Shake well for 10 seconds.
- Settle for 30 seconds and enjoy.
Additional Information
Food supplements should not replace a varied and balanced diet and healthy lifestyle.
We recommend taking with your highest carb meal or shake of the day.
The beneficial effects are obtained with a daily intake of at least 3g of Creatine.
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[1] Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.