What Is Creatine Monohydrate?
Creatine Monohydrate is very similar to protein in the sense that it’s a nitrogen containing compound. It occurs naturally in vertebrates and helps to supply energy to the body’s cells, mainly in the muscles.
Creatine monohydrate can be produced in the liver and kidneys from amino acids and there are also small amounts in animal foods. However, even though creatine monohydrate occurs naturally in the body, sometimes we need a little more. While it can be found in food, most of it is destroyed during the cooking process. This is where the supplement comes into play.
The creatine monohydrate supplement is known as the most cost effective way to build muscle mass and gain strength. As with other supplements, it’s important to note when to take creatine monohydrate. Timing your creatine monohydrate supplement correctly can greatly optimize the benefits you will receive.
When To Take Creatine Monohydrate
Recent studies suggest that the benefits of creatine supplementation are due to the increased intramuscular storage of creatine and phosphocreatine. To be more precise, the regular and proper consumption of creatine supplements increases the quantity of phosphocreatine in your body. In turn, your body produces more adenosine triphosphate (ATP) that effectively fuels your muscle during high-intensity exercise.
With increased levels of creatine and phosphocreatine in your muscles, your body benefits from steady energy regeneration. The benefits manifest as increased work capacity, delayed muscle fatigue, and improved exercise performance that, over time, results in better gains.
Creatine supplementation works best between three and five grams per day, and studies have shown that the nearer a creatine supplement is taken to the exercise session, the better the muscles can absorb it. This is likely due to the combined effects of improved blood flow to the muscles and the performance of their creatine transport system.
But when really is the best time to take creatine supplements – is it before, during or after high-intensity exercises? The general consensus seems to be that the timing of creatine supplementation didn’t significantly affect muscle strength and size. However, creatine supplementation before and during a high-intensity workout is deemed best, because it is during these periods that the working muscles become more effective and efficient at creatine transportation and absorption.
Creatine Monohydrate Dosage
Creatine monohydrate powder is the most popular form. It’s mixed with fluids and is quickly detected by the bloodstream. Nutritionists recommend approximately 20-30 grams per day.
What Are The Benefits Of Creatine Monohydrate?
- High intensity workout
- Speeds up recovery process
- Improves anaerobic capacity
- Increases muscle volumization
- Enhances methylation
- Enhances brain function
- Improves bone healing
- Improve glucose tolerance
- Reduces age related muscle loss
- Improves performance & muscle mass in vegetarians
What Are The Risks Of Creatine Monohydrate?
Creatine monohydrate is considered to be very safe when taken correctly and orally. However, when taken too much in the wrong doses, there are some health concerns.
- Stomach pain
- Nausea
- Diarrhea
- Muscle cramping
There are also a few side effects that can occur if the muscle and strength building process is not done correctly. These can all be avoided.
- Dehydration: Muscles draw water from body when using creatine. Be sure to stay hydrated.
- Unwanted weight gain: Creatine causes muscles to hold water, not actually build muscle. It’s important to work out as well.
- Strokes: Combining creatine with a high amount of caffeine as well as the herb ephedra is dangerous.
Top Brands Of Creatine Monohydrate
- Optimum Nutrition
- Bulk Supplements
- Nutricost
- NOW Foods
- Dymatize Nutrition
Creatine monohydrate is a powerful and highly effective supplement. Don’t forget – you will see the best results if you first determine when to take creatine monohydrate.
