Creatine Monohydrate

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Creatine Monohydrate

Looking for a powerfulsupplement for your training sessions? If you are, get acquainted with creating monohydrate, the most popular creatine of the moment.

We tell you what it is, what its benefits are, how to take it (all the information) and many more details, so that you can achieve the goals you've set for yourself.

Table of contents

What is creatine monohydrate?

It is the most-studied food supplement to date and used by athletes all over the world.

It is created from the union of 3 amino acids: arginine, methionine and glycine. It is naturally present in our bodies, as well as in foods such as salmon, tuna, red meat and other fish and meats.

Our body produces around 2g of creatine per day, but a higher amount can be ingested through food and especially through dietary supplementation.

Each molecule of creatine monohydrate is composed of 88% creatine and 12% water.

Creatine monohydrate is a powdered food supplement identical to the endogenous creatine produced by your body. Intake helps to increase the amount of this substance in the body and leads to a number of benefits that are spread by word of mouth in the gym community.

It's available as a white, tasteless powder that is soluble in water. It's highly effective, and many athletes choose it for its unbeatable cost/benefit ratio.

Creatine monohydrate

Beneficios de la Creatina Monohidrato: ¿Para qué sirve?

The creatine monohydrate is, nearly universally, the food supplement of choice for athletes, together with whey protein and caffeine

According to the position of the International Society of Sports Nutrition (ISSN): Creatine monohydrate is the most effective ergogenic food supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean mass during training (Kerksick et al., 2018).

Daily creatine intake, at a dose of 3g, can increase the effect of weight training on muscle strength in adults over 55 years of ag who perform weight training under certain intensity and frequency conditions.

Creatine, in a 3g daily dose, increases sporting performance in successive bursts of exercise of short duration and high intensity.

Creatina complemento ergogénico
Properties of creatine monohydrate

Properties of creatine monohydrate

One of the reasons for supplementing your diet with this product, and therefore buying creatine monohydrate, is to solve the limitation of ATP deposits in your body: they are very limited.

By making up for this deficiency, we can benefit from the properties it brings to the body:

  • It acts on the phosphocreatine energy substrate. This means that its mechanism of action will keep your ATP stores saturated, and you will have immediate access to cellular energy in the event of a high-intensity energy demand.
  • After intense exertion, once your ATP stores are depleted, creatine phosphate "donates" phosphate groups to rapid ATP synthesis, making more ATP available to your body.
    Thanks to this mechanism, the maximum duration of effort can be extended by around 10 seconds.
  • After that, you have to wait a while to re-synthesise this ATP.

If we choose to maintain high phosphocreatine stores using creatine monohydrate, the time needed for this energy replenishment is shorter.

How is creatine monohydrate made?

The most common procedure to manufacture this type of creatine consists of:

Como funciona la creatina 1

The mixture of solutions of N-methylglycine (sarcosine) with a sodium chloride (salt) and cyanamide with aqueous ammonia.

Como funciona la creatina 2

Both solutions are mixed and, through an initial process of heating and pressurisation in a reactor, the creatine crystals come to light, which are isolated through a vacuum filtration process.

Como funciona la creatina 3

These microcrystals are purified and micronised to obtain a fine powder, which is the one you will receive, all under the strictest quality controls of HSN.

How to take creatine monohydrate

Creatine acts by cellular saturation, i.e. it's necessary to use it continuously, on a daily basis, and not to stop or cycle its intake.

Creatine monohydrate is recommended to be taken in many ways:

Where an athlete will use 0.3g of Creatine monohydrate x kg of body weight x day, for a period of 7 days, followed by 3g of creatine daily for 3-4 weeks and then a 2 week rest.

Where it is recommended to use 1g of Creatine monohydrate x every 10kg of body weight x dayResulting in quantities of around 7-10g daily.

This is the modality that we recommend, in accordance with the specifications of the maximum amounts established as safe by the Spanish Food Safety Agency (AESAN).

It involves the use of a single, standard dose of 3 grams of creatine monohydrate per day, which is our recommendation from HSN.

The creatine loading phase is optional. However, if it is done, the benefits will come more immediately.

If you choose not to carry out the loading phase, the result obtained is identical after 4 weeks from the start of continuous use.

It goes without saying! Creatine monohydrate is suitable for both men and women, who can all equally enjoying its ergogenic benefits.

Try combining creatine monohydrate with other food supplements.

Side effects of creatine monohydrate

Creatine can be said to be safe, as no test has shown any side effects from its consumption. A multitude of studies support the fact that, taken in adequate doses, it has no side effect.

And you can also dispel the myth that creatine is bad for the kidneys, because it's not true.

Creatine retains water, but at an intracellular not subcutaneous level, so it won't compromise aesthetic goals. It can lead to body weight gain, without influencing body fat gain.

Based on this data, we can conclude that this supplement is one of the most popular in the field of sports nutrition. It can do a lot for you, and you're just one click away from trying the dietary supplement everyone's talking about at a great price. 

Key points about creatine monohydrate

Here are some of the most significant data:













Buy creatine monohydrate at HSN

Our certifications of Good Manufacture Production (GMP) and Hazard Analysis and Critical Control Points (HACCP), amongst others, are proof of our good work and our quality controls.

HSN creatine monohydrate is ultra-pure and has an analysis carried out according to the Hadorn colorimetric method, by an external independent laboratory, for free consultation by our customers.

Creatine Monohydrate: Price and recommendations

At HSN you will find a wide range of supplements, at good prices and with different options depending on your preferences. Just take a look at their features and choose which creatine to buy depending on what you need.

Discover the unique characteristics of creatine monohydrate from HSN.

effectiveness creatine monohydrate

There are multiple ways to take creatine, such as creatine citrate.

However, any form other than creatine monohydrate lags behind in evidence of efficacy and safety, as creatine monohydrate is the subject of more than 95% of the scientific literature on creatine.

creatine monohydrate 100% neutral

Good quality creatine, ultrapure creatine is tasteless and completely neutral.

HSN creatine monohydrate powder can be dissolved in water or mixed with protein shakes or other flavoured food supplements, as it doesn't the taste of the mixture.

It's a 100% neutral flavour.

vegan creatine monohydrate

HSN's creatine monohydrate powder is completely suitable for vegetarian and vegan diets as it contains no ingredients of animal origin or animal derivatives.

On top, it's been produced free from Genetically Modified Organisms, making it a great option for use regardless of the consumer's food preferences.

Where to buy creatine monohydrate?

At HSN you will find top quality creatine monohydrate in powder or capsule format so that you can choose the option that best suits your needs. Any of the formats you can find in any of our brands, in this case EssentialSeries and RawSeries, have been developed by our R+D+i team and manufactured in our own facilities under the highest quality standards.

How to combine creatine monohydrate with?

Trust in the best!

HSN, we are nutrition!