Creatine Monohydrate
I am not a personal trainer that believes in pushing
supplements onto my clients. In fact, I tell clients you really don’t need any supplements. Very few supplements have the scientific backed benefits that creatine monohydrate has.
What is Creatine Monohydrate
Creatine monohydrate is a substance found in your muscle
cells that helps the muscles to produce energy, while doing high intensity
based physical activities such as weightlifting. To put it simple it gives your
body extra energy, when it comes time to use your muscles.
Creatine can help to improve health and athletic performance by boosting the amount of phosphocreatine stored in the muscle. Additional stored phosphocreatine can then produce more ATP which is the key energy source
for intense exercised and weightlifting
ATP is the body’s energy currency, when you have more ATP the body can perform better during exercise (1).
ATP is the body’s energy currency, when you have more ATP the body can perform better during exercise (1).
The Benefits
- Increased energy means you can increase the volume of your workouts. In turn boosting your muscle growth
- According to this study, it can increase satellite cell signaling. Which can help aid in muscle recovery and new muscle growth (2)
- Studies have shown a rise in anabolic hormones, such as IGF-1 after taking creatine (3) (4) (5)
- It may reduce muscle breakdown, in turn you may keep more your total muscle mass (more research is needed, attached is the study.) (6)
- Studies are showing creatine can lower myostatin levels. Elevated levels of myostatin can slow or totally inhibit muscle growth. Lowing these levels can increase muscle growth potential. (7)
- Taking a step away from exercise. Creatine as been shown to increase phosphocreatine in the brain which has been shown, to improve brain health and prevent neurological disease (8) (9) (10) (11)
- Vegetarians diets often don’t get close to enough creatine since they avoid eating meat, this should help muscle growth and brain health dramatically in vegetarians.
Increased Cell Hydration
I wanted to make a special section for this. Creatine increases the water content within your muscles which causes a cell volumization effect
that may play a role increasing muscle size. This however will be in the form
of water retention, not actual muscle growth.
This is my personal experience with creatine. When you first start to use creatine for a first few weeks, until your reached full absorption creatine can slightly dehydrate you. When are you are slightly dehydrated you more susceptible
to cramping. I urge you if you are using creatine for the first time to drink
extra water and don’t us it right before a workout instead do it after working out.
Different Types of Creatines Other Than Monohydrate
Different Types of Creatines Other Than Monohydrate
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| The Creatine I Personally Use |
Don’t get scammed by supplement companies falsely claimed overpriced
creatines. Creatine monohydrate is the best creatine and has remained so for
years with science backed studies. Best of all it is cheap.
Final Notes
Creatine is one of the cheapest most scientifically backed
supplements you can take. It supports quality of lift in older adults, brain
health and exercise performance. Creatine monohydrate is still the best version.
Sited Sources
