Creatine is one of the most effective supplements for physical exercise. There are several types available, but the monohydrate is actually the best format
It has the best safety register, most of the scientific support and it is at least as effective as any other format. Moreover, it is usually the most common and it has the lowest price.
- 1. What is Creatine Monohydrate?
- 2. How is Creatine Monohydrate made?
- 3. What is Creatine Monohydrate used for?
- 4. How to take Creatine Monohydrate?
- 5. Scientific evidence about Creatine Monohydrate
- 6. Creatine Monohydrate and Sport
- 7. Creatine Monohydrate for those who do not train
- 8. How can we Combine Creatine Monohydrate?
- 9. Creatine Monohydrate for Women?
- 10. Key Points of Creatine Monohydrate
- 11. Bibliography
- 12. Related Entries
What is Creatine Monohydrate?
It is a supplement powder, identical to the endogenous creatine that our body produces. This substance is used to increase its levels in the body in order to obtain a series of benefits.
We can also find it in capsule format, which may be more comfortable for some people.
How is Creatine Monohydrate made?
Even though we are capable of synthesizing creatine, there are commercial supplements that are synthesized in laboratories.
In fact, the most common process to make a micronized creatine monohydrate consists of blending N-methylglycine (sarcosine) with a salt (usually sodium chloride) and cyanamide with aqueous ammonia.
Then, both solutions are combined and they undergo a first heat and pressurization process in a reactor, resulting in creatine crystals. Later on, they are isolated through a vacuum filtration process.
Binding sarcosine and cyanamide with a salt and ammonia for the creatine synthesis
What is Creatine Monohydrate used for?
Above all, creatine phosphate provides energy to the muscle cells to perform their contraction
After emptying the ATP deposits when performing an intense effort, creatine phosphate gives its phosphate groups to synthesize ATP. Therefore, if we have more creatine in our body due to the cell saturation produced by the supplementation, we will:
- Recover faster between sets
- Increase the muscle resistance
- Enhance the maximum strength
How to take Creatine Monohydrate?
There are mainly 3 ways of taking creatine monohydrate:
|With Loading Phase|
In fact, one of the best ways of taking creatine is with the post-workout protein shake, since protein itself is insulinotropic
Scientific evidence about Creatine Monohydrate
In general, most of the studies regarding the effects of this supplement have focused on creatine monohydrate.
- Gaining muscle mass
- Enhancing the sport performance
- Producing positive effects on our brain health
Creatine Monohydrate and Sport
According to the studies and their results, creatine monohydrate supplementation is going to produce the following benefits for sport:
Our body is limited when it comes to synthesizing this molecule (around 2 grams). Although it can also be obtained from natural sources, but not as much as to have an impact on the sport performance.
Therefore, once it is produced or taken, creatine is mainly stored in the muscle tissue. Later on, it will help to produce ATP (adenosine triphosphate) which is the main energy used for movement.
Creatine is also involved in the stimulation of satellite cells
In general, these cells are located in the muscle fibers. After a mechanical stimulus (like lifting weights), the satellite cells will focus on repairing, recovering and developing the muscle fiber that has been damaged by physical stress. Consequently, this will increase the myonuclei levels, resulting in muscle hypertrophy.
Of course, the one every athlete wants
Above all, creatine monohydrate is the best supplement for those athletes who want to enhance their athletic capacities. For example, it will enhance the potency in order to perform high intensity activities.
Nevertheless, the duration of said activities will be short, although we will have more energy (ATP) available. In fact, its resynthesis will be much faster. Consequently, the athlete will be able to repeat the movement again thanks to the energy supply.
Taking creatine with carbs after training increases the muscle glycogen synthesis. In fact, it is more effective than if we took the carbs alone.
Apart from the physiological recovery (filling the ATP deposits), the oral administration of creatine monohydrate increases the dopamine levels. Consequently, this will decrease the feeling of tiredness.
Creatine Monohydrate for those who do not train
Apart from the sport use of this supplement, creatine monohydrate has other uses for those who are not active.
In fact, its consumption will also:
- Improve the strength of the elderly so that they can perform their daily activities
- Shorten the recovery after a long time without doing exercise due to an injury
- Provide certain antioxidant properties
- Produce a neuroprotective effect
- Reduce the blood sugar levels in general
- Improve the memory and reaction capacity. In other words, cognitive support
For example, vegans
How can we Combine Creatine Monohydrate?
We can combine it with any supplement. For example:
- Protein shakes in general, both from animal or vegetable origin
- Mass Gainers
- Pre-Workout Supplements
- Recovery Supplements
- Branched Chain Amino Acids or BCAA’s
Access the HSN online store and purchase your Creatine Monohydrate with the best discounts.
Creatine Monohydrate for Women?
This supplement is completely suitable for women. In fact, they can use it like any men would and enjoy its ergogenic properties.
Key Points of Creatine Monohydrate
- Scientific evidence about its results
- No Doping
- Not only for athletes
- Benefits for health in general
- Lisa A. Riesberg, Stephanie A. Weed, Thomas L. McDonald, Joan M. Eckerson, and Kristen M. Drescher. Beyond Muscles: The Untapped Potential of Creatine
- Caroline Rae, Alison L Digney, Sally R McEwan, and Timothy C Bates. Oral creatine monohydrate supplementation improves brain performance
- Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training.
- Chia-Chi Wang, Chu-Chun Fang, Ying-Hsian Lee, Ming-Ta Yang, and Kuei-Hui Chan. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance
- PaulA.Roberts, JohnFox, NicholasPeirce, SimonW.Jones, AnnaCasey, PaulL.Greenhaff. Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation duringthe initial 24h ofrecovery followingprolonged exhaustive exercise inhumans
- Smith, A. L., & Tan, P. (2006). Creatine Synthesis: An Undergraduate Organic Chemistry Laboratory Experiment. Journal of Chemical Education, 83(11), 1654.
- Another interesting format for athletes: Kre-Alkalyn
- Or Ethyl Ester
- Monohydrate with Creapure seal. Find out more!
- Creatine can also be obtained from natural sources
- Creatine supplements of the highest quality