Creatine Monohydrate

Creatine monohydrate is one of the most popular supplements in the sports world, particularly for bodybuilding and high-intensity training. This supplement is known for improving physical performance during high-intensity sets, making it a popular choice for athletes, bodybuilders, and even those looking to improve their overall fitness. But what exactly is creatine monohydrate, and why is it so effective?

In this article, we'll explore everything you need to know about creatine monohydrate, from how it works to its benefits, dosage, and how to choose the product that's right for you. We'll draw on recent scientific data and expert-reviewed studies to provide you with comprehensive and reliable information.

What is creatine monohydrate?

Creatine monohydrate is a molecule naturally present in the human body, mainly in skeletal muscles (about 95% of body creatine). It is composed of three amino acids: Glycine , Arginine and Methionine . Once synthesized in the liver, kidneys and pancreas, creatine is transported to the muscles where it is stored in the form of phosphocreatine (or creatine phosphate).
Phosphocreatine plays a role in the rapid production of ATP (adenosine triphosphate), the main energy source for cells. In particular, it plays a role in muscle cells during intense exercise.

Creatine Monohydrate: An Effective and Popular Form

Creatine monohydrate is the most commonly used form of creatine . It is composed of creatine (the energy molecule) and a water molecule (monohydrate). This simple but effective combination allows creatine to be highly bioavailable , meaning it is easily absorbed and used by the body.

Creatine monohydrate is the most studied form in scientific research, and it is the one that has shown the best results in terms of efficacy and safety . Studies have shown that creatine monohydrate is particularly effective in improving physical performance , especially during high-intensity exercises such as weight training or sprints.

One of the reasons creatine monohydrate is so popular is its ability to quickly saturate muscles with phosphocreatine , which allows for rapid regeneration of ATP (adenosine triphosphate), the main energy source for muscle cells during intense exercise. It is also well tolerated by the majority of users.

Additionally, it is recommended by sports nutrition experts and researchers for its safety. Compared to other forms of creatine (such as creatine ethyl ester), creatine monohydrate has shown better performance results, making it the preferred choice for those looking to maximize their results in the gym or during their workouts.

How does creatine monohydrate work?

Once synthesized, creatine monohydrate is transported to the muscles where it is stored as phosphocreatine . Phosphocreatine is a form of creatine that plays a role in rapid energy production. During intense physical exertion, such as a set of heavy squats , bench presses , or deadlifts , muscles rapidly consume ATP (adenosine triphosphate), the primary source of cellular energy.

ATP is used to contract muscles and produce energy. However, ATP stores are quickly depleted during intense exercise, especially in short bursts of exercise. This is where phosphocreatine comes in. It serves as an immediate energy reservoir : It transfers a phosphate group to ADP (adenosine diphosphate), thus regenerating ATP and allowing muscles to continue producing energy quickly.

Rapid ATP regeneration

During intense exercise, such as a series of squats or deadlifts, ATP in the muscles is rapidly depleted. By increasing phosphocreatine levels, ATP is replenished more quickly, allowing for improved physical performance during successive sets of short, high-intensity exercises.

The benefits of creatine monohydrate for bodybuilding and sports

The benefits of creatine monohydrate are beneficial for sports activities involving explosive efforts. Here are some of the main benefits of creatine monohydrate:

Improved muscle strength

One of the most documented benefits of creatine is its role in increasing muscle strength . Daily consumption of creatine may enhance the effect of weight training on muscle strength (in adults over 55 years of age).

According to several studies, creatine supplementation can lead to an improvement in physical capacities in bodybuilding, particularly in exercises involving short and intense efforts (1).

Improvement of physical abilities

Creatine is particularly effective at improving physical performance during successive sets of high-intensity, short-duration exercises. This is particularly beneficial for sports that require weight lifting, where energy must be produced quickly and in large quantities (bodybuilding, powerlifting, powerlifting, etc.).

Besides bodybuilding, creatine can also improve performance in many other explosive sports.

Creatine Monohydrate Dosage: How to Take This Supplement Effectively?

To maximize the benefits of creatine monohydrate , it is essential to follow an appropriate dosage and choose the right time to ingest it. The standard dose of creatine is generally around 3 to 5 grams per day . However, how and when you take creatine can impact its effectiveness.

Recommended daily dosage

The recommended daily dose of creatine monohydrate typically ranges from 3g to 5g per day . This amount is sufficient to gradually saturate your muscles with creatine, which will optimize your capabilities during intense exercise.

When to take creatine?

There are two key times to take creatine, depending on your preferences and training routine:

• Pre-workout: Taking creatine about 30 to 60 minutes before training can help you benefit from improved performance during exercise, as the creatine will already be present in your muscles at the time of exercise. This can be especially helpful for activities requiring short, explosive bursts of effort.
• Post-workout: It's also recommended to take creatine immediately after training , especially after a weight training session. After exercise, your muscles are more receptive to nutrient absorption, which may improve the effectiveness of creatine supplementation. You can mix it with a whey protein shake or a carbohydrate-containing drink to promote recovery and maximize absorption.

How to take creatine?

Creatine monohydrate is usually in powder form, and it's easy to incorporate into your drinks. You can mix it with water or a protein shake. Make sure to dissolve it thoroughly to avoid any undissolved residue at the bottom of the glass. Some people also choose to take it with a little simple carbohydrate .

Consult a health professional

Before starting any creatine supplementation, it is strongly recommended to consult a healthcare professional , especially if you have any pre-existing medical conditions. Although creatine is generally well tolerated, it is important to seek medical advice to ensure that taking it is safe and appropriate for your specific situation.

How to choose the best creatine monohydrate?

Not all creatine products are created equal. When choosing your supplement, it's essential to consider several factors to ensure you're purchasing a quality product:

Purity and quality

Choose pure creatine (monohydrate), without additives. Pure creatine is generally more effective and better absorbed by the body.

Reliable brand

It's essential to choose a brand recognized for the quality and safety of its products. Look for companies that are transparent about their manufacturing processes and provide information on the source of their ingredients.

Certifications and quality tests

Make sure the product has been tested by third-party labs to ensure its effectiveness and freedom from contaminants.

Precautions to take before starting creatine

Although creatine monohydrate is generally considered safe, it is always recommended to consult a healthcare professional before starting any supplement.

Transparency and security

It's important to remember that all dietary supplements should be taken as part of a balanced diet. Creatine is not a substitute for a healthy diet or proper training. Also, remember to increase your water intake while supplementing.

Conclusion: Why choose creatine monohydrate?

Creatine monohydrate remains one of the most effective and well-researched supplements for improving physical performance, particularly in high-intensity sports. Its role in increasing muscle strength in adults over 55 makes it an ideal choice for athletes and bodybuilding enthusiasts. By choosing a quality product and following the recommended dosages, you can maximize the benefits of this supplement.

Sources:

1. Wax, B., Kerksick, C., Jagim, AR, Mayo, J., Lyons, B., Kreider, R. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients , 13(6), 1915. DOI: https://www.mdpi.com/2072-6643/13/6/1915
2. Kreider, R., Kalman, D., Antonio, J., Ziegenfuss, T., Wildman, R., Collins, R., Candow, D., Kleiner, S., Almada, A., Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition , 14, 18. DOI: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z
3. Cooper, R., Naclerio, F., Allgrove, J., Jiménez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition , 9, 33. DOI: https://www.tandfonline.com/doi/full/10.1186/1550-2783-9-33