Creatine monohydrate is one of the most popular supplements today, used by people looking to build and increase muscle mass, increase strength and maximize performance. From a conducted survey, it is clear that over 40% of athletes use or have used creatine before.
Creatine monohydrate is simply a natural substance that changes into creatine phosphate in the body. It is essential as it makes the substance adenosine triphosphate (ATP), which provides the needed energy for muscle contractions. The levels of creatine from these sources may however, be reduced during cooking.
Your body naturally produces creatine, which is a metabolite that contains three types of amino acids such as the l-glycine, l-methionine and l-arginine. About 95 percent of the this substance is in the form of creatine phosphate and pure or unbound creatine, and they remain in your skeletal muscle. On the other hand, the remaining percentage of creatine is in your testes, heart and brain. Since bodybuilders and athletes perform high-intensity workouts and training, their body is able to metabolise a large amount of creatine daily.
Red meats and tuna, as well as some other types of fish are rich in creatine. Unfortunately, consuming these foods will not provide you with massive amounts of creatine to boost your performance. In fact, a serving of these creatine-rich foods will only give you a maximum of 5 grams of this essential substance. Thus, the best way to go is by taking creatine monohydrate supplement in powder form to power up your performance level.
Creatine monohydrate supplements therefore, come in handy. These products contain the purest form of creatine, often taken before, during or after a workout, and or with other supplements such as whey protein.
The effects of creatine on muscles
Creatine does not directly increase muscle mass, but it does so when it is combined with proper nutrition for clear results through its ability to enhance your performance. When taking the supplement, the body muscles retain the excess water, stimulating muscle growth and also making them appear larger than they normally are. Creatine also increases the availability of ATP, and the more the ATP, the more fuel the muscles have and hence they can grow big.
Additional results on muscles- creatine allows your body to store more potential energy in the muscles. This way, your muscles will continue to work at maximum capacity for a long period of time. It has also been proven to reduce the delayed onset of soreness on the muscles as well. The soreness is usually experienced two days after weight lifting. Additionally, creatine reduces recovery time of the muscles, meaning you can workout harder and more often with reduced chances of over-training.
When can you start seeing results?
Creatine is generally considered safe and effective when it is taken as per the recommendations. There are two phases of creatine supplementation- the loading and maintenance phases. If you in case have an important athletic event approaching, you may want to know how long it will take before you can see results.
The loading phase
The creatine monohydrate loading phase is usually in the first week of creatine supplementation. During this phase, take 5g of creatine four times a day for a total of 20g. Creatine combined with exercises and adequate hydration can produce greater results. The loading phase is very crucial in producing results, and similar effects can be seen by taking maintenance dosages.
This phase usually lasts not more than six months. During this phase, take 2g to 5g of creatine a day, preferably with carbohydrate foods so that it can be absorbed faster. Even though the results vary from one person to another, it will likely take at least two weeks for results to be seen from creatine. A recent study carried out showed an increase in biking performance after 2 weeks, and an increase in weight lifting performance among the subjects after 4 weeks. In order to gauge its effects, it is recommended that you try the supplement for at least one month.
The following is a review of the top 5 Creatine Monohydrate supplements to look out for.
This is Optimum Nutrition’s newest addition to the Creatine market, and it promises to be one of the best direct ways to supply muscles with intense energy, and helps you work harder and for longer during your workouts. With tons of similar products competing for business, it can feel almost impossible to get the one that really is worth your money and one that does not leave you high and dry, and you can definitely rely on the Optimum Nutrition Creatine Powder, Unflavored, 600g supplement.
This dietary supplement is made with pure Creatine, meant to improve your performance during high intensity exercises, increase muscle strength and power, increase levels of energy and speed up your recovery as well as enhance energy stored in the muscles. It also minimizes the production of protein.
The unique technique used to manufacture this supplement produces a tasteless and odorless powder that does not readily settle at the bottom but can easily be mixed with a beverage (water or juice). As with other supplements, this Creatine monohydrate from Nutrition Optimum does not have a gritty taste or texture. The powder is produced and packaged in the manufacturer’s state-of-the-art facilities with manufacturing practices that have attained the authority’s required standards.
Allmax Nutrition has exclusively, taken advantage of the CreaMax technology to come up with one of the best-selling micro-particulate, high grade German creatine monohydrate for maximal absorption. The manufacturers have also utilized cGMP (current Good Manufacturing Practices) pharmaceutical processes to provide consumers with the ultimate product, purely made with the highest quality standards for maximum benefits. Creatine has been proven to significantly increase maximal strength and endurance, power output and energy release in many sportsmen/women, and this Allmax product delivers on all these.
Unlike other tons of different types of creatine that have arrived on the market, Allmax Nutrition’s creatine monohydrate has been scientifically studied to enhance performance, just as it promises. Furthermore, this supplement promises improved concentration, high endurance and fast recovery from workouts. It is made with the purest substances, with no side effects whatsoever.
Now Foods Creatine Monohydrate is a very popular supplement among active individuals, attributed to its ability to provide energy, particularly during intense physical exercises. The creatine substance used in this product supplements the compound produced by the body perfectly, and serves as a perfect substitute to meat and oily fish. The body breaks down ATP into ADP (adenosine diphosphate) and phosphate to provide energy during short, intense bursts of physical activity.
This Creatine Monohydrate is essential as it helps the body convert ADP back to ATP also, providing tremendous amounts of ATP for energy that increases short-term strength and endurance. Now Foods Creatine supplement also provides creatine that can be stored for later use by cells, thus creating “energy reservoir” that most active individuals dream of.
Now Foods adhere to the same standards that has made it the most trusted names in nutrition, involving the use of the finest ingredients and many of the most cutting edge trademark and patented ingredients. The Creatine Monohydrate goes through a thorough testing process in the lab, to ensure it is naturally produced, of the highest possible quality, safe for users and free of microbes and contaminants.
Among the best supplements in the industry, creatine has widely been used by amateur and professional athletes, and the GNC Pro Performance Creatine Monohydrate promises to provide you with the best source for this supplement thereof. Creatine has become very popular, and this particular product provides support for immediate energy production needed for high intensity workouts and is also involved in energy production in the skeletal muscle.
GNC are adamant that their revolutionary product formula can convert creatine into Creatine phosphate that fuels the skeletal muscles and provide energy. It stands out from the crowd as it can improve your workouts from the very first dose if you use it correctly. Additionally, purity is very crucial when it comes to these substances, since creatine is difficult to absorb. Therefore, this GNC product is very reliable, and is made with the highest quality, pure ingredients on the planet. There are no sugars, starch, artificial colors, flavors or preservatives used by GNC in their Creatine Monohydrate supplement product.
Prolab Creatine monohydrate is 100% pure creatine supplement that provide the body with additional creatine that can help you jumpstart your workouts and fuel you with increased power, strength and endurance in your intense physical exercises.
It is designed to provide you with explosive strength, improved muscle power and rapid intra-workouts recovery. When you use the Prolab Creatine Monohydrate before or during your workouts, it gives your body the increased energy, so you can put out more sets and reps in your rigorous muscle building exercises.
Unlike many other creatine supplements that are formulated with additional compounds, this Prolab’s product does not. Rather, it is only focused on giving your body 5g of Creatine Monohydrate for every serving. While using it during the first 5 days, it is recommended that you take one serving (5g of a rounded teaspoon), 4 times in a day, and reduce the servings to two times a day after the first 5 days.
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It is rare for people to experience side effects from creatine monohydrate supplementation because their body is able to adjust quite well as they take this supplement. However, there are some who have suffered from gastric upset during the first few days of supplementation. Two weeks after, though, their body system is already accustomed to absorbing creatine monohydrate in powder form.
You should also realize that this supplement is not ideal for people who suffer from kidney or liver disorder since these organs are responsible for processing this compound. Healthy individuals should also increase their water intake, particularly those who drink coffee or tea regularly to make sure that they stay hydrated while they take creatine monohydrate.
Find out here all the creatine benefits
Overall, creatine offers you that amazing benefit of having fuller and larger muscles, which can enhance your appearance. You will also be able to handle greater volume of workouts and recover at a much faster rates. By following the recommended dosage for this supplement, you can expect better gains and maximum benefits for your body and health.
How to Use Creatine Monohydrate
One of the ways of using creatine monohydrate is going through a “loading phase”. It is nothing but a quicker way to saturate the muscles, which in turn produces results at a much faster rate. The loading phase starts with a creatine monohydrate dosage taking 20 grams daily with each dose of about 5 grams.
These doses are to be taken evenly throughout the day.This process is to be continued for 5 days, and after this “loading phase”, supplementing can be reduced to 5-10 grams daily for optimal results.
Another effective way is to use creatine with a simple carbohydrate like grape juice. Simple carbohydrates are useful in creating an insulin spike, which in turn supplies creatine quickly to the muscles at a rapid rate.
This allows more efficient and quicker absorption of creatine into the muscles. Moreover, creative is more effective when you are fully hydrated. Therefore, you should drink lots of water when you are consuming creatine; otherwise, you may not get the best out of the creatine.
How to Use Creatine Monohydrate for Best Results?
As mentioned above, the standard recommended dosage of creatine monohydrate is just 3 to 5 grams every day. Until now, there has not been any general consensus on the most appropriate time of day to take creatine. Professional athletes and bodybuilders mix creatine with other supplements like whey protein and take it during or after workouts.
Creatine can also be easily mixed in water. This improve its solubility. You can also take it with caffeine-free tea or fruit juice. It is very important to understand that creatine monohydrate should always be prepared fresh when you take it. You should not premix creatine powder ahead of time.
There haven’t been any long term studies regarding the use of creatine monohydrate. Therefore, it is better to cycle it. A good example of creatine monohydrate cycle is 4 weeks off and 8 weeks on.
Creatine monohydrate allows your body to handle more intense workouts, and recover faster in between your sets. It upgrades your body’s capabilities to produce ATP. Thus, it decreases the production of lactic acid.
According to most studies and researches, people receive best results from creatine when they follow a high volume, short rest in between their sets, while taking creatine during workouts. Creatine monohydrate can make sure your body is able to perform better during fitness training or workouts. This is the primary reason why creatine has been extremely popular as a supplement in the market. You can even buy it online at affordable prices.
Important information you must know about Creatine Monohydrate
Also, we share a video with all the important explanations about Creatine Monohydrate.