Creatine Monohydrate - Answers To Your 5 Most
Creatine is a substance that is found naturally
within the muscle
cells of the body. 95% of this amino acid-based
compound is found in around the skeletal muscles
with the other 5% stored elsewhere in the body.
This metabolite consists mainly of three key amino
acids; methionine, arginine and glycene and although
it can appear in many forms, the most commonly
used formula is creatine monohydrate which is
primarily used by athletes.
Creatine stores energy from existing amino acids
that are already present in the body and also
from foods that are consumed. Foods rich with
creatine are fish and red meats, which is why
vegetarians may benefit from taking a supplement
and initially respond better than one who eats
a lot of meat products.
How does creatine monohydrate work?
Creatine monohydrate is a dietary supplement
used by athletes as well as bodybuilders to increase
strength, increase body mass as well as to improve
overall performance and muscle quality. Creatine
is stored in the body as a compound called phosphocreatine
which stores and provides energy for muscle contractions
and also increases the body's entire energy levels
What are the benefits of creatine monohydrate?
Taking creatine monohydrate has been shown to
greatly improve performance, strength and muscle
capacity along with helping the muscles to recover
more quickly after a workout. It is useful for
an increase in energy and it helps to promote
lean muscle mass and improve one's endurance.
It also has been used in the treatment of post-op
patients whose muscles are in danger of atrophying
as well as in heart patients to increase their
ability to exercise for a faster recovery.
What is the usual or recommended dosage?
There are a variety of different factors and
conditions which will affect dosage amounts. However,
the typical, average dose for a normal man would
be in the range of 10-30 grams per day. Some of
the factors that can change that amount are the
type of creatine monohydrate product you are taking,
your body weight and your percentage of body fat.
Other important aspects to take into consideration
are what your individual fitness goals are and
what are the type and intensities of your workouts.
Creatine monohydrate is often taken in three
different phases; the loading phase, the maintenance
phase and the wash out phase. The loading phase
generally is 20-30 grams per day and should be
taken in three to four daily dosages for at least
five days. This is to saturate your muscles with
creatine and help them to retain the energy-building
Next is the maintenance period where two to five
grams are taken per day to maintain the level
of creatine in the muscles. Most health care professionals
recommend that this phase last no longer than
a month, and lastly is the wash out phase which
also usually lasts for one month. Of course, as
is with any product or supplement, it is always
recommended to follow the directions and the dosage
Are there any side effects?
Clinical research studies have shown that creatine
monohydrate has proved to be safe for consumption
and does not cause any serious side effects. There
are rare instances of slight digestive issues
or some cases of stomach discomfort
like gas or bloating in the first few weeks of
use. These effects may be minimized or eradicated
by lowering the dosage.