The Simple Supplements Guide: Creatine Monohydrate

What is Creatine Monohydrate?

Creatine monohydrate is a popular dietary supplement widely used by athletes and bodybuilders to enhance performance, increase muscle mass, and support strength gains. It is a form of creatine, a naturally occurring compound found in small amounts in certain foods and synthesized by the human body. Creatine monohydrate consists of a creatine molecule bonded to a water molecule, making it the most common and extensively researched form of creatine available.

How it Works:

Creatine monohydrate helps increase the production of ATP (adenosine triphosphate), the primary energy carrier in cells, particularly in muscle tissue. During high-intensity exercise or heavy lifting, ATP is rapidly depleted. Creatine monohydrate works by replenishing ATP stores, allowing for sustained energy production and improved performance.

What are the benefits of Creatine?

The primary benefits of creatine monohydrate include:

• Enhanced Strength and Power: Increased ATP availability can lead to improved strength and power output during workouts.
• Increased Muscle Mass: Creatine promotes water retention inside your muscle cells, which can contribute to muscle growth.
• Improved Exercise Performance: Athletes often experience better performance in high-intensity, short-duration activities like sprinting and weightlifting.
• Potential Cognitive Benefits: Emerging research suggests that creatine may also support brain health and cognitive function.

How Much Creatine should I take?

This has always been a highly debated topic on how much creatine to take. The universal answer for male and females is to take 5g of creatine monohydrate per day for 4-12 weeks then cycle off for 4 weeks and then repeat the process.

Advanced users in some studies have based taking creatine off of body weight, which as mentioned is great for advanced and experienced users. However, for general creatine monohydrate usage resort to taking 5g everyday even on your non-workout days.

How/When do I take my Creatine?

There have been several studies out to say when the best time is to take creatine, whether if its pre-training, intra-workout, or post workout. All will have their own respective reasons of why to take it then. To make it simple on your workout days just take 1 serving (5g) of creatine around your workout either pre-training in your pre-workout, or intra-workout in your BCAAs, or post workout in your protein. The biggest thing with creatine is you want to make sure to take it every day, even on days you don’t workout. On your non-workout days take it first thing in the morning for optimal usage or if you forget just make sure to take it that day.

Can Women Take Creatine?

Yes, women can safely take creatine and may experience similar benefits to men, such as increased muscle mass, enhanced strength, and improved exercise performance. Creatine is not gender-specific; it works by replenishing ATP stores in muscles, which benefits anyone engaging in high-intensity exercise or strength training.

How Long Should I take Creatine?

The rule of thumb has always been 60-90 days on creatine and 30 days off then cycle through creatine monohydrate again. However, as more studies are coming out about duration of creatine usage it has been shown to be safe to take creatine continuously with ample water intake daily. Both methods have several studies supporting each way, as a beginner i personally recommend the 60-90 cycle plan and for advanced users the usage of creatine daily is alright with ample water intake.

*Disclaimer make sure to consult with your Dr. or physician before usage*