Creatine Monohydrate

Let's talk about creatine monohydrate.

What is creatine monohydrate?

Our body produces around 2g of creatine daily and we can get more from food and specially from supplementation.

There are several types of creatine (more information), although the most common one is creatine monohydrate. Each molecule of creatine monohydrate is made up of an 88% of creatine and a 12% of water.

It is available in a white, tasteless and water-soluble powder. It is highly effective and many athletes choose it because it is more affordable than the rest.

Table of contents

Properties

Creatine works on the phosphocreatine energy substrate. In other words, its task consists of keeping the ATP (Adenosine TriPhosphate) deposits saturated, in order to have immediate cell energy available for high energy demands.

One of the main reasons why people buy supplements and particularly creatine monohydrate, is to make up for the limited ATP reserves in the body.

Therefore, the maximum duration of the effort can last around 10 seconds. When we reach this point we must wait while more ATP is resynthesized. If we use creatine monohydrate supplementation, we will be shortening the time it takes to recharge these deposits.

What is creatine monohydrate used for?

It mainly supports IIB muscle fibers, which are fast-twitch fibers used in short and high intensity efforts.

The contraction of these fibers is enhanced through this energy support, which allows the athlete to increase the number of repetitions, sprint faster, and even to increase the strength, regardless of the sport discipline.

The benefits of creatine monohydrate is that it allows athletes to store more of this type of energy.

The body releases ATP to support the muscle contraction whenever it needs. At this point, ATP is transformed into ADP (Adenosine Diphosphate), an exchange energy unit.

How to take it

Creatine works by means of cell saturation, which means that we have to perform a loading phase.

You can combine creatine monohydrate with:

  • Protein shakes
  • Juices or other drinks
  • Water

Loading phase

A creatine monohydrate loading phase will last around 5-7 days, taking a dose of 5g, 4 or 5 times a day.

Maintenance phase

After the loading phase, we have to follow a Maintenance Phase, when the dose is reduced to 5g daily approximately for 3-4 weeks.

Is a loading phase necessary?

The loading phase is optional and it is done to obtain all the benefits immediately. If you choose not to do a loading phase, it is advisable to start with the following dose from the very first day:

  • 0.1g of creatine per kg of body weight

Creatine and Whey Protein

You can perfectly combine both supplements in the same shake. Moreover, you can also make a 'stack' or combo with impressive results. It would be a post-workout shake:

  • Glutamine + BCAA's + Creatine + Whey Protein

Side effects of creatine monohydrate

We can say that creatine is safe, since no study has reported clear side effects after its intake.

Creatine retains water, but at an intracellular level and not subcutaneously. Therefore it will not compromise esthetic goals; it can even be good to take creatine during a cutting phase, since it can help to improve the aspect of the muscles.

How much does creatine monohydrate cost?

The price of creatine monohydrate supplements varies a lot depending on many factors such as: the type of raw ingredient, quantity, manufacturing process, brand, format, etc.

 

More information about Creatine:

  • Or Kre-Alkalyn here
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    It provides 3000mg of creatine monohydrate (Creapure®) per daily dose in vegetable capsules.
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    100% Creatine Monohydrate. In powder form. Without additives. Suitable for vegans. Good solubility. No flavour.
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    100% Creatine monohydrate powder (Creapure®) Raw format. Suitable for vegetarians and vegans.
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    The best creatine powder.
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    100% Creatine Monohydrate powder. It provides more than 3000mg of creatine per serving.
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    100% pure creatine monohydrate powder. It provides 5g of creatine per serving.
    8.90 €
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    100% Creapure.
    21.99 €
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    Creatine monohydrate powder. It provides 4200mg of creatine monohydrate per serving.
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    100% Creatine supplement with certified quality and Creapure® seal. Gluten and lactose-free.
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    Pre-workout formula sample with creatine, arginine, citrulline, beta-alanine and caffeine.
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    Creatine monohydrate in tablets.
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    Micronized creatine monohydrate. Maximum absorption.
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    100% Creapure® Creatine Monohydrate. It provides 3.4mg of creatine per serving.
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    Creatine blend. It provides 12g of creatine per daily dose. Including vitamin B6.
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    100% Creapure® Creatine Monohydrate. It provides 3g of creatine per serving.
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    Creatine monohydrate Ultrapure™.
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    Creatine monohydrate of unparalleled purity.
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    Pure Creatine Monohydrate.
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    It accelerates the ATP recovery. It increases the strength and performance. 100% pure Creatine Monohydrate.
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    Creatine monohydrate powder.
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    Creatine 100% Creapure™
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