Creatine leads in popularity among sports supplements, and monohydrate is its most common form. Its high effectiveness and affordable price make amateurs, semi-professionals, and professionals turn to it with great enthusiasm. Many visit our store for this purpose, choosing one of the available creatine monohydrates.
What is creatine?
Creatine is a naturally occurring organic chemical compound that is responsible for the production of ATP (adenosine triphosphate), the substance that provides energy to muscles during exercise and beyond. This, in turn, allows the muscles to exert more effort and, therefore, produce better results in less time.
How does creatine work?
Since creatine is involved in protein synthesis, supplementing it improves the quality and size of muscle mass. Also, the fact that its intake increases the natural level of growth hormone in the body is appreciated by bodybuilders and promotes the building of lean muscle. The increase in muscle cell hydration caused by creatine also contributes to muscle mass growth. On the other hand, the anti-catabolic effect, resulting from the deacidifying properties of creatine, protects muscles from degradation.
To enjoy all the positive effects of creatine, it can be consumed in the form of monohydrate. It appears as a combination of a water molecule and creatine, i.e., in the simplest possible form. The undeniable advantage of creatine monohydrate is its attractive price, which has made it practically a mass supplement among bodybuilders, as well as athletes practicing other strength, endurance, or speed sports.
How should creatine be dosed?
Importantly, despite the proven effectiveness of creatine monohydrate, it is completely safe for the body. Independent studies have confirmed that even high consumption poses no risk, as it is excreted in the urine if the recommended dose is exceeded. When it comes to dosage, there are two schools of thought. One is to initially "load" and take the supplement at 20-30 g per day for several days, then reduce the portion to 10-15 g. The other method is to take an identical dose of 3-5 g per day for 30-40 days.
Not only reliable scientific studies, but also the experience of bodybuilders and other athletes confirm that creatine monohydrate effectively improves the size, quality, strength, and endurance of muscles and, on top of that, accelerates their recovery after exercise. So, if you want to train with even more "pump" and get bigger in less time by lifting heavier weights, check out one of the creatine monohydrates available in our store.
Creatine is one of the most effective supplements for supporting the development of strength, endurance, and muscle mass. With numerous studies confirming its effects, creatine remains an essential supplement for athletes of all levels.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/12701816/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407789/
- https://pubmed.ncbi.nlm.nih.gov/20847709/