Creatine Monohydrate is one of the most researched supplements on the market. It is often taken by athletes to improve their physical performance. In this blog post, we will take a closer look at creatine monohydrate, including its effects, intake and possible side effects.
What is Creatine Monohydrate?
Creatine monohydrate is a natural compound made from the amino acids arginine, glycine and methionine. It is present in our body as an energy source for muscle contractions. It is also found in red meat and fish.
How does creatine monohydrate work?
Creatine monohydrate works by increasing the amount of phosphocreatine in the muscles. Phosphocreatine is an energy-dense substance needed for rapid energy supply to muscles during intense physical activity. If you want to contract your muscles quickly and effectively, you need a large amount of phosphocreatine.
When you take creatine monohydrate, your body's production of phosphocreatine increases. This can lead to increased strength and endurance during exercise, allowing you to complete longer and more intense workouts.
Taking Creatine Monohydrate
Creatine monohydrate can be taken in two ways: via a loading phase or via continuous intake.
The loading phase involves taking 20 grams of creatine monohydrate per day for five days. After this time, the intake is reduced to 3-5 grams per day.
Continuous use involves taking 3-5 grams of creatine monohydrate per day without a loading phase.
It's important to drink plenty of water when taking creatine monohydrate as this can help keep your body hydrated and your body absorb creatine better.
Effect of Creatine Monohydrate
The effects of creatine monohydrate are well documented and there are many studies showing the positive effects on physical performance.
First off, creatine monohydrate can help improve physical performance during short, intense exercise like sprinting and weightlifting. It can also help improve endurance during longer workouts like endurance runs.
In addition, creatine monohydrate can also help increase muscle mass and muscle strength. This is especially important for bodybuilders and strength athletes trying to build and strengthen their muscles.
Side Effects of Creatine Monohydrate
While creatine monohydrate is a safe supplement, there are some potential side effects to watch out for. Some individuals may experience gastrointestinal distress such as gas, nausea, or diarrhea. It's also important to make sure you're drinking enough water to avoid dehydration. People with kidney disease should avoid creatine monohydrate or take it only under medical supervision.
In summary, creatine monohydrate is an effective dietary supplement that can improve physical performance, especially during short and intense workouts. It can also help increase muscle mass and muscle strength.