Creatine monohydrate supplements are extremely popular as they are highly recommended by many fitness experts. There is a reason why Creatine monohydrate is highly recommended and that reason is simply because it has been scientifically proven to work.
It has been scientifically proven to help increase your performance, whether that be athletic or weight training. Anyone who does any type of activity that requires short bursts of energy will benefit from Creatine monohydrate supplements. Performance isn’t the only benefit of creatine, there are many more and we will look at those I this article.
Creatine has been heavily studied by science, so the claim that it helps increase your performance isn’t from one obscure study, but many studies that generally find the same conclusion, performance, strength and muscle mass improves.
In this article we’re going to look at how Creatine monohydrate works as well as how it can benefit you!
How Does Creatine Monohydrate Work?
Creatine is naturally found in muscle cells and it is the Creatine within the muscle cells that helps you produce energy during heavy weight training or any other type of short burst high-intensity exercise.
If Creatine starts to deplete within your muscles during exercise, your energy levels will begin to taper off and you start to feel more tired and weaker.
This is where Creatine monohydrate supplements can help you. By regularly taking Creatine supplements, you can increase the amount of Creatine that you store in your muscles, therefore ensuring your body has enough Creatine to tap into whilst you’re performing any high-intensity physical activity.
Basically, when you supplement Creatine, you hugely increase your stores of phosphocreatine. Phosphocreatine is stored energy within the muscle cells and as a result this helps your body produce the energy molecule called ATP (Adenosine triphosphate).
The more ATP your body can produce, the better performance you will have during exercise. As you can see, the more Creatine you have in your muscles the better performance you’ll see in short, high-intensity exercise.
How Does Creatine Monohydrate Benefit You?
Creatine is not only beneficial for bodybuilders but beneficial for many other types of athletes such as soccer players, swimmers, sprinters and many other athletes that require high bursts of energy in a short period of time.
Here are some of the benefits of Creatine monohydrate:
- It helps your muscle cells produce more energy
- Helps you improve your high-intensity exercise performance
- It can help you speed up muscle growth
- It can help you increase muscle size
- Creatine will improve your strength levels
- Can help with reducing fatigue and tiredness
- Creatine can also help enhance brain function
How to Take Creatine Monohydrate
There are two methods for taking Creatine monohydrate and how you take it ultimately comes down to what method best suits you.
Loading Creatine – this method involves you taking 20 g of Creatine monohydrate per day for up to 5 to 7 days. You shouldn’t take the 20 g in one go, but ideally split into four 5 gram servings per day. The idea behind this method is that you saturate your muscles with Creatine by taking an extended amount for the first week and then take lower amounts after that to maintain the elevated levels.
Some people say there is no need to load Creatine, whereas there are many others who recommend the loading phase as they say it rapidly increases the muscle stores and you get the benefits of Creatine quicker.
Taking a steady amount per day – the next method involves taking 3-5 grams of Creatine monohydrate per day. Eventually, your muscle stores will increase but could potentially take longer than the loading phase. In the end it all comes down to which method you feel most comfortable with.
Because Creatine is such a cheap supplement with many benefits, there really is no reason to take this supplement. Science has proven that the majority of people will see a benefits in strength, performance and muscle size.
However, there have been cases of people who are non-responders to Creatine and they simply see no benefit to taking this supplement. Whether this is due to their genetics or potentially they are getting plenty of Creatine through food.
Until you actually take this supplement, you’ll never know if you can benefit from creatine supplement.