Everything you need to know about Creatine Monohydrate

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. 

Reference: 

1. 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).  
2. 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. 

3. 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. 
4. 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.
5. 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