For years, creatine monohydrate has been a fitness supplement staple, but mixed feelings still surround it. Today, let's learn about creatine monohydrate and how it can benefit your training sessions, if used correctly.
What is Creatine Monohydrate? (4)
The amino acid creatine is a concoction of three amino acids: arginine, glycine, and methionine. Creatine is an energy source for muscles. Approximately 95% of it is found in skeletal muscle. Foods that are rich in creatine are red meat, fatty fish like tuna and salmon, and dairy products.
The most famous and widely used sports supplement by athletes and bodybuilders for the purpose of improving their performance is creatine monohydrate. By helping produce ATP (Adenosine Triphosphate), it is aiding our bodies in producing energy, which is specifically helpful when we do heavy lifting exercises or do high-intensity exercises.
This is a supplement that has been widely researched for many decades, and it has consistently been rated as a safe supplement for healthy populations. Over 70% of the more than 1000 studies conducted on creatine supplementation have found that the supplement itself has a significant positive effect on exercise capacity. (1)
4 Scientifically studied Creatine Monohydrate
One of the most popular and widely studied natural supplements is creatine. Most studies on the effects of creatine on performance and health have focused on monohydrate. The supplementation of creatine has regularly shown to increase strength, fat free mass, and muscle morphology while concurrently performing heavy resistance exercises more than resistance training alone.
It's important to know just these four main benefits of creatine monohydrate to help improve your workout sessions.
Increases ATP To Provide Sustained Energy (1):
In the muscle and in the body, ATP (adenosine triphosphate) is a molecule that provides short bursts of energy, such as when lifting weights or running. Creatine is metabolized by the body to creatine phosphate, which donates its phosphate molecule to adenosine diphosphate (ADP), which then contributes to the creation of ATP. It depends on the amount of creatine phosphate in the cell how long it can repeat this process.
Helps Bulking or Muscle Growth (1):
The supplement alters several cellular pathways involved in muscle growth, including improving the quality of muscle fibers formed. It also stimulates the Akt/PKB pathway and increases IGF-1 levels. Taking creatine monohydrate can also help you build muscle mass by sending signals to your body to release more water. The process is called cell volumization and can rapidly bulk up your muscles.
Post-Workout Recovery (1) :
A workout that is too intense can cause injury and soreness. When athletes and sportspeople consume creatine, the muscles recover faster. It has been shown in one of studies, that creatine supplements may assist in the rehabilitation of young swimmers with overuse injuries of their tendons. Research suggests that creatine supplements can help reduce muscle soreness after a 30-kilometer race (5). Thus, creatine supplementation in the diet helps reduce muscle damage and speed up the recovery process after a difficult workout.
Reduce Fatigue or Tiredness (5):
Creatine supplements can relieve fatigue and tiredness. One study found that supplementation reduced dizziness by 50% compared to no supplementation. Compared to the control group, only 10% of patients in the supplement group complained of fatigue. Creatine has also been used to combat exercise-induced fatigue, including when exercising in high temperatures.
Is it safe to consume? The answer is absolutely yes. (1,3)
The safety of creatine has been extensively studied for over 35 years. Numerous studies have been conducted on subjects of all ages and types. When taken in an appropriate amount and under a doctor's supervision, it is completely safe.
But how much Creatine powder should I take? (2, 3)
It has been shown that about half of the daily creatine requirements can be met by diet and adding 3-5 grams of creatine powder into our diet on a daily basis can maintain the saturation of muscle cells. Nevertheless, you should always consume it under the supervision of your doctor or sports nutritionist.
Introducing HealthyHey Sports Creatine Monohydrate, a pure crystalline creatine monohydrate formula that delivers you 3 grams of pure, unadulterated creatine monohydrate. There are no artificial flavors or colors in this product. The Creatine Monohydrate powder we offer is yeast, sugar, soy, dairy and naturally gluten-free. HealthyHey Sports Creatine Monohydrate comes in bottles that hold 133 servings.
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017).
- Kreider, R. B., et. Al (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z.
- Aaserud, R., et. Al. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running. Scand.J Med Sci.Sports 1998;8(5 Pt 1):247-251. View abstract.
- Thomatieli-Santos et. Al (2004). The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life sciences. 75. 1917-24. 10.1016/j.lfs.2003.11.036.
- Cooper, R., et. Al (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33