Creatine Monohydrate
What is Creatine Monohydrate?
Creatine Monohydrate is one of the most researched and cost-effective supplements in the world. Creatine naturally occurs in the body and can be found in small amounts in meat and fish. Muscle utilises creatine as fuel and is widely used by bodybuilders and sports athletes.
What Are The Benefits Of Creatine Monohydrate?
Creatine Monohydrate significantly increases power output, muscle size, and overall strength.
The Science: Creatine Monohydrate
- Study: https://www.ncbi.nlm.nih.gov/pubmed/29138605
“In summary, creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training” - Study: https://www.ncbi.nlm.nih.gov/pubmed/25946994
‘Creatine supplementation is effective in lower limb strength performance for exercise with a duration of less than 3 min, independent of population characteristic, training protocols, and supplementary doses and duration.’
Note: There are many different types of creatine available on the supplement market. Out of all them, Creatine Monohydrate has the most research, the best results, and is the most cost-effective.
Who Should Use Creatine Monohydrate?
Creatine has clear advantages for anybody taking part in exercise activity – from bodybuilders and power lifters to sprinters and rugby players, who are all persistently performing short blasts of concentrated activity. Additionally, Creatine is beneficial for anyone looking to add extra strength, increase muscle size, or improve their physique.
Important Dosage Information
There is a misconception that Creatine is time-dependent. Studies do not indicate this. The best way to consume creatine is to initially load it by consuming four 5-gram serves every day for 14 days. Your muscles will then be sufficiently saturated. After the 14-day period, consume one or two 5-gram maintenance dosages per day.