Creatine Monohydrate is a common supplement for those seeking to gain lean muscle mass, improve performance and increase strength. After being one of the most clinically researched sports supplement available, there is still lot of confusion in gyms and on the internet. This article will provide you with information about creatine monohydrate, please leave them in the comments section below.
What exactly is Creatine Monohydrate?
Creatine is a nitrogen-containing compound similar to protein, but it is not a real protein. It is referred to as “non-protein” nitrogen in the field of dietary biochemistry. It can be derived from food (typically meat and fish) or synthesised endogenously (in the body) from the amino acids glycine, arginine, and methionine.
What Is the Effect of Creatine Monohydrate?
Creatine is an important component of the phosphagen energy chain and is the primary source of ATP (our body’s main energy substrate) during the short term, high-intensity tasks. In the body, creatine acts as both free type creatine and phosphocreatine. Phosphocreatine (PC) serves as a “high energy phosphate storehouse”.
PC acts to replenish ATP in rapidly contracting muscles by moving a phosphate group to the ADP produced from the hydrolysis of ATP for energy in the contracting muscle. When our muscles run out of creatine, our short term, high-intensity energy supply slows down, and our muscles lose their ability to exert power.
The use of creatine as an ergogenic aid is based on the idea that supplementation can improve creatine saturation throughout the body. This is a crucial aspect that we will go through in more detail later.
Increased creatine in the body, in theory, would improve efficiency in brief bursts of high-intensity exercise by increasing the ability of our phosphagen mechanism.
Pros of Creatine Monohydrate:
Creatine is one of the most extensively studied supplements. Indeed, a google scholar search for the words “creatine supplementation” returned 6,740 scholarly papers, showing that there is a wealth of evidence from which to conclude.
Creatine monohydrate has many well-documented advantages based on decades of testing and hundreds of trials, including:
- Creatine concentrations in the muscles have risen.
- Improved training and increased work capability
- An increase in lean body mass seems to be more common.
What is the Best Way to Take Creatine Monohydrate?
The whole purpose of creatine supplementation is to fill muscle stores with creatine. This can be accomplished in a variety of ways, although appears that an initial loading regimen accompanied by sustained dosages in the most effective way to rapidly achieve and retain saturation levels. We will begin by consuming approximately 20 grams a day for a week known a the “loading phase”, followed by the 3-5 grams/day known as the “maintennance phase”.
in terms of timing the intake of creatine, new research has shown how the timing of the intake affects its effectiveness. Although creatine has often been sold as a pre-workout supplement, scientific evidence does not support this claim. Before we get through the research, consider the entire idea of creatine supplementation. It operates by bioaccumulation, so one small dose prior to training is unlikely to increase muscle stores enough to
provide a training advantage.
Follow a loading regimen, then consume 3-5 grams of creatine per day to keep the levels stable. When it comes to creatine supplementation, timing isn’t exactly a game-changer.
The effects of pre versus post-workout creatine monohydrate supplementation on body composition and strength were investigated in a recent paper titled “The Effects of Pre Versus Post Workout Supplementation of Creatine Monohydrate on Body Composition and Strength”. In this analysis, 19 participants were randomly allocated to either a pre or post creatine supplementation group and were given 5 gram of creatine before or after resistance training.
Looking at the results in the paper, it appears that every subject in the post group improved, which was not the case in the pre-group, implying that taking creatine post workout could be a better option than taking it pre workout. however, the variations were minor, and it is aggregation of creatine that is important, not the timing.
To summarise creatine dosing and pacing, implement a loading regimen and then consume 3-5 grams per day to sustain the creatine levels. When it comes to creatine supplementation, timing isn’t exactly a game-changer.
Cons of Taking Creatine Monohydrate:
For years, the media has depicted creatine as a risky, poorly known supplement, with long term use potentially leading to negative health consequences. Unfortunately for the public, their findings were based on a limited sample size, including
the well-known “n=1” trial.
According to the more common arguments, creatine can cause dehydration, infection, GI pain, and even kidney or liver harm. However, no controlled trials (out of the 500+ that have been conducted) have demonstrated that creatine supplementation causes dehydration, GI pain, injury, or kidney or liver harm.
Weight gain (due to changes in intracellular water concentration) is the only scientifically confirmed side effect of creatine supplementation, which is usually a target of creatine consumers.
It may be suggested that “supplemental” creatine has existed since man first started consuming beef, which, according to modern studies, was over a million years ago. 8 Creatine research started over 40 years ago, when it was used experimentally to cure cardiac problems and improve heart control during heart attacks.
There seems to be some anecdotal proof that taking overly large doses of creatine (20+ grams) will trigger GI discomfort.
Taking it with plenty of water or going to a better quality brand would normally alleviate this side effect.
Different forms of creatine:
Creatine is classified into two types: creatine monohydrate and creatine ethyl ester. In general, creatine monohydrate is somewhat less expensive than creatine ethyl ester. Creatine ethyl ester is often sold as a more stable source of creatine due to its increased bioavailability; nevertheless, clinical evidence does not support these statements.
In a study comparing creatine monohydrate and creatine ethyl ester to placebo, both cratine monohydrate and creatine ethyl ester increased muscle creatine levels, with some data in the report suggesting that creatine monohydrate might have been more advantageous.
As a result, it stands to reason that either creatine monohydrate or ethyl ester would function and have very comparable results, with creatine monohydrate having a marginal advantage in terms of effectiveness and cost per serving.