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Creatine Monohydrate

Creatine Monohydrate

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.

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.

In general, creatine monohydrate is the favorite ergogenic support of athletes along with caffeine and whey protein

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.

Fabricación Creatina

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
Creatine monohydrate supplementation can improve the post-workout recovery so that we will be ready to face new high intensity workouts

How to take Creatine Monohydrate?

There are mainly 3 ways of taking creatine monohydrate:

ProtocolDaily DoseDuration
General Dose
  • 3 grams
  • Constant
Individual Dose
  • 1 gram x 10 kg of body weight
  • Constant
With Loading Phase
  • 10-20 grams
  • 5-10 grams
  • 0 grams
  • 1 week
  • 3-4 weeks
  • 2 weeks
For instance, we can take creatine monohydrate directly with a glass of water, with or without food. However, if we take it with a high glycemic index carbohydrate, it will trigger an “insulin peak”. Consequently, it could potentially improve its absorption overall.

Creatine monohydrate powder

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.

More than 1000 studies point to its benefits in terms of:
  • Gaining muscle mass
  • Enhancing the sport performance
  • Producing positive effects on our brain health

Creatine supports the brain

Creatine Monohydrate and Sport

According to the studies and their results, creatine monohydrate supplementation is going to produce the following benefits for sport:

More ATP

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 monohydrate supplementation will recharge the ATP deposits in a way that would not be possible through its endogenous synthesis or food

Anabolic effect

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.

Moreover, creatine monohydrate produces a volumizing effect due to the water retention that occurs at an intra-muscular level. Therefore, it will give us a more “bulky” aspect, which is really popular in the fitness sector

Sport Performance

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.

In general, this will benefit those sports where the II fibers or fast twitch fibers come into play. This is due to the fact that they are the ones used in said explosive movements

Muscle glycogen

Taking creatine with carbs after training increases the muscle glycogen synthesis. In fact, it is more effective than if we took the carbs alone.

In other words, keeping the glycogen deposits high means facing an intense effort without any issues

Post-Workout Recovery

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.

All in all, creatine monohydrate helps to decrease the fatigue after exhausting workouts

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
Moreover, those who follow certain diets that exclude some products which are creatine sources could also benefit from taking creatine monohydrate

Suitable for vegans

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
  • Glutamine

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

  • Effective
  • Scientific evidence about its results
  • Safe
  • Affordable
  • No Doping
  • Not only for athletes
  • Benefits for health in general

Bibliography

  1. Lisa A. Riesberg, Stephanie A. Weed, Thomas L. McDonald, Joan M. Eckerson, and Kristen M. Drescher. Beyond Muscles: The Untapped Potential of Creatine
  2. Caroline Rae, Alison L Digney, Sally R McEwan, and Timothy C Bates. Oral creatine monohydrate supplementation improves brain performance
  3. 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.
  4. 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
  5. 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
  6. Smith, A. L., & Tan, P. (2006). Creatine Synthesis: An Undergraduate Organic Chemistry Laboratory Experiment. Journal of Chemical Education, 83(11), 1654.

Related Entries

Creatine Monohydrate Review

Affordable - 100%

Safe - 100%

Better Sport Performance - 100%

Brain Health - 100%

No doping - 100%

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HSN Evaluation: 5 /5
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