Benefits of Creatine Monohydrate Supplement
Creatine monohydrate is a muscle builder supplement. It delays the onset of muscle fatigue, thus allows for longer and powerful workouts.
About Creatine Monohydrate
- Creatine is an amino-acid based compound produced naturally in the human body
- The body produces half the required creatine from its own amino acids and the rest is produced from the food we eat, mainly from fish and red meat.
- When creatine is supplemented, muscle creatine stores become elevated, boosting the ability of muscles to perform high-intensity work
- Creatine allows you to do more intense training, that’s the key. More work to be performed leads to growth.
- Creatine phosphate, creatine pyruvate and creatine citrate aren’t as effective as creatine monohydrate. Creatine monohydrate is the best creatine powder. Micronised creatine monohydrate formulas are great as they dissolve well.
- Creatine fuels explosive efforts in the gym, on the track, the court or wherever you need them.
- Research shows that for endurance athletes such as kayakers and runners, the quality of interval training can be increased significantly after supplementation
- Some endurance athletes expend so much energy in training that some muscle mass loss is unavoidable. New research suggests that, in men at least, creatine can counter this.
Creatine Monohydrate Recommended Use: As a dietary supplement take 1 heaping teaspoon once a day, 1 hour before workout. Always take with 8 ounces of liquid.
Loading Phase of Creatine
Creatine products suggest you take a “loading dose” over the first five days-5gm four times a day-so your muscles become saturated with the stuff. But recent research suggest a loading phase is not required to benefit from creatine. One study observed a significant rise in muscle creatine in response to only 3 gm a day.
When to take Creatine Monohydrate
The best time to take a creatine supplement is immediately after exercise. It’s a window of opportunity when your muscles are most receptive to taking up the substance. Take full advantage of this by taking creatine with a source of simple sugars, such as fruit juice, and whey protein immediately after exercise. These three nutrients, in conjunction with the anabolic hormones that are released through exercise, will combine to build new muscle and recharge depleted energy reserves.
What to take creatine with: Initially, make sure you have your creatine with some carbs to ensure easier absorption. You need about 80gm of carbs per 3-5gm of creatine. But only for the first few days. After that, just take the creatine on its own.
Bodybuilding nutrition expert James Collier advises necking your powder in a hot, sugared drink (though not boiling as creatine is destroyed at very high temperatures) so it dissolves more easily, along with some fruit or fruit juice.
How long to take Creatine for: Trainer Andrew Hamilton recommends cycling creatine (alternating periods of use and non-use). Many athletes follow five week cycles, of one week loading & four weeks of maintenance, then five weeks ‘off’.
Is Creatine safe to use in the short term?
The main potential short-term risks seem to be cramp and dehydration. Since creatine draws water into the muscles, it’s imperative that if you’re using it, you also increase your water intake. It’s vital that anyone taking creatine and performing strenuous exercise drinks plenty of water.
Research indicates that you should drink at least 30 ml of water daily, per kilogram of body weight, while taking creatine roughly 10-15 glasses of water per day for an average-sized man. A negative side effect is observed when you get off creatine. You may notice a sharp decrease in your energy level, and your body might ‘deflate’ slightly as you lose the excess water weight. It may also cause renal stress in people with kidney trouble.
Is Creatine safe to use in the long term?
Since creatine supplementation has only been common for the last decade, long-term study is on thin ground. The scientific community just doesn’t know yet.
Information source: Mens Health, India
* These statements have not been evaluated by the Food and Drug Administration. These products are not in any way intended to diagnose, treat, cure, or prevent disease.
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