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
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
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
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
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
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 this supplement.