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.
What is creatine monohydrate?
Creatine is created from the union of the arginine, methionine and glycine amino acids.
It is the most-studied food supplement to date and used by athletes all over the world.
Our body produces around 2g of creatine per day, but a higher amount can be ingested through food and especially through dietary supplementation.
There are several types of creatine, although the most commonly used is creatine monohydrate..
Each molecule of creatine monohydrate is composed of 88% creatine and 12% water.
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 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.
How is creatine monohydrate made?
One more fact – let's look at, roughly, how creatine monohydrate is manufactured.
The most common procedure to manufacture this type of creatine consists of:
- The mixture of solutions of N-methylglycine (sarcosine) with a sodium chloride (salt) and cyanamide with aqueous ammonia.
- 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.
- 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.
Benefits of creatine monohydrate
Did you know...
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.
Properties of creatine monohydrate
It acts on the energy substrate of phosphocreatine, that’s to say, its mechanism of action is to keep ATP (Adenosine Triphosphate) deposits saturated, in order to provide cellular energy with immediate access before a high intensity energy demand.
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.
After intense exertion, once your ATP stores are depleted, creatine phosphate "donates" phosphate groups towards rapid ATP synthesis. The result? More creatine in your body.
In this sense, the maximum duration of effort can be extended to around 10 seconds. From this point on, you’ll have to wait 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 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:
Such as in loading phases
- 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.
With relative doses
Where it is recommended to use 1g of Creatine monohydrate x every 10kg of body weight x day.
Resulting in quantities of around 7-10g daily.
With absolute doses
Our recommendation, in accordance with the specifications of the maximum amounts established as safe by the Spanish Food Safety Agency (AESAN).
At HSN, we recommend using a single and standard dose of 3g of creatine monohydrate a day.
Is a loading phase necessary?
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.
Can women take creatine monohydrate?
It goes without saying! Creatine monohydrate is suitable for both men and women, who can all equally enjoying its ergogenic benefits.
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.
In view of all this information, we can conclude that creatine monohydrate is one of the most popular supplements in the field of sports nutrition. It can do a lot for you, and you're just one click away from trying the food supplement that everyone is talking about! There's a reason for that, don't you think?
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.
Key points about creatine monohydrate
The following points can be highlighted:
- Effective.
- Safe.
- Economic.
- Not Doping.
- Scientific evidence about the results.
- Beneficial.
What can creatine monohydrate be combined with?
Try combining creatine monohydrate with other food supplements such as:
Take note of these suggestions!
Buy creatine monohydrate at HSN
Discover the unique characteristics of creatine monohydrate at HSN.
Maximum efficiency
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 is the most studied form of creatine.
100% Neutral
Good quality, ultra-pure, tasteless, completely neutral creatine.
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 and GMO-Free
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?
You've a whole range of options:
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.
Trust in the best!
HSN, we are nutrition!
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