Creatine monohydrate is one of the most used supplements by athletes who want to increase muscle mass, improve physical performance and increase strength.
According to some market research, at least 40% of those who perform (or have done) physical activity have taken creatine powders or tablets at least once.
Although it has been a supplement that has been used since the 90s by weightlifters and bodybuilders all over the world, sadly there is still a lot of misinformation about the benefits and side effects of creatine today.
Therefore, a mini-guide like this can certainly help the user and understand the real potential of this important tri-peptide amino acid.
What Creatine Monohydrate is for
Let's start by saying that creatine monohydrate is sold in today micronized powder, a fundamental type to allow the full absorption and metabolic use by the muscles.
The mechanism of creatine consists of the energy system of phosphagen, the primary substrate of ATP that gives energy to our body allowing us to support intense physical efforts as well as normal walking. Taken through nutrition and supplementation, creatine is transformed into phosphocreatine, phosphate groups that act as an "energy store".
The use of creatine-based supplements for energy purposes is based on the principle of muscle saturation: by storing greater reserves of said amino acid within the muscle tissues, we could increase the power performance which is characterized by short duration and high intensity exercises.
Benefits of Creatine Monohydrate
Although it is now one of the oldest sports supplements, creatine monohydrate is still the subject of numerous searches on the internet today. By typing the keyword "creatine supplements", we find over 6740 studies published on scientific portals such as Pubmed.gov and others.
Such research unanimously states that:
- increases muscle stores of creatine phosphate;
- improves energy and resistive capacities;
- stimulates the increase of muscle mass.
1. Increase in muscle creatine levels
As explained previously in the generic category that includes all types of creatine, for it to be effective, it is essential to bring higher levels of creatine in the muscles. This problem is easily overcome by taking specific products containing only this amino acid, without fats, unwanted substances and food toxins usually contained in animal foods.
To increase the muscle reserves of creatine it is advisable to follow the indications of the so-called "Bulgarian load", inherent in thedaily intake of 0,3g / kg of creatine for a week (approx.20 grams per day) and 3-5g daily for a further 7-10 days. Other studies suggest the same results, without any loading phase.
2. Improvement of power and physical performance
The studies carried out on the energetic effects of creatine are numerous and highlight the following data: about 70% of the same researches demonstrate a significant increase in resistance in training, while none found improvement in ergolytic abilities.
3. Increase in Muscle Mass
The intake of creatine is still the best method to enhance performance and improve muscle capacity in anaerobic and alactacid efforts such as bodybuilding and powerlifting. Also in this circumstance the studies speak for themselves: 5-15% increase in strength and endurance after the first 10-15 days of intake as well as an increase in lean tissue (muscle) equal to 1-2Kg, only in the first week of loading! Incredible results for being a natural supplement!
According to the American association International Society of Sports Nutrition, in fact, "creatine monohydrate is currently the most effective supplement for high intensity physical performance" -
How to take creatine monohydrate
As stated previously, the main goal of creatine micronate is its muscle saturation. This can be achieved according to different methodologies, but it seems that the "Bulgarian cargo" protocols mentioned above provide the best possible result. The same provides for the intake of 20g per day for the first 5-7 days (approximately 0,3g per kilogram), followed by 3-5 grams for a further 7-10 days.
Regarding the timing of intake, there are conflicting opinions but also recent insights into sports nutrition, which seem to highlight how different "timing" of use can affect, positively or negatively, the effectiveness.
Contrary to popular belief, creatine is not the best pre-workout In circulation. This is because the effect of the same is based exclusively on the concepts expressed so far; acting by bio-accumulation, a modest dose before training would not provide the expected benefits as it is not sufficient to increase muscle levels and therefore exploit their potential to the maximum.
Some studies also show how the timing of use heavily affects its effectiveness. In one study, 19 people were divided into two separate groups and given to one, 5g of creatine in the pre-workout, while, to the other, still 5 grams but immediately after physical exertion.
The results showed greater benefits for those who took creatine post workout.
Questions and answers
Q: How quickly can the amino acid improve Performance.
R: The answer varies according to the subject and the methods of recruitment. Athletes who follow the "load" protocol can achieve improvements in just 24-72 hours.
Q: It can incentivize workloads?
R: Yes, micronized creatine helps make you lift heavier weights, albeit indirectly. It can increase the energy boost on low rep, high load exercises.
Q: After the integration, will I keep the muscles well-balanced?
R: Certainly. While you may notice slight weight and muscle loss due to reduced levels of intracellular fluid retention, you will experience consistent mass gains compared to before your period.
Q: Should I also consume monohydrate on rest days?
R: Yes. To benefit from the maximum possible result you will need to take it daily, in order to keep the muscle levels of phosphocreatine high.
Q: What is Creapure® Creatine Monohydrate? This is a patented brand produced in Germany. Creapure stands out for its pharmaceutical purity, the absence of solvents, dioxins, lactose and other additives that can harm health rather than benefit.
