Creatine Monohydrate

The most popular sports supplement to ever hit the market is Creatine Monohydrate. There are thousands of products around the world that constinue to use this fantastic, traditional sports supplement ingredient. Its popularity dates back to the early 90’s and after 20 years on top it still goes strong.

Creatine as a base molecule is needed for the production and recuperation of an energy source in the body called ATP. When the body moves, is under physical stress, or is recovering it uses ATP to fuel muscles. This source of energy only lasts for a short period of time (3-5 seconds) and then it is gone. For example; the body will use ATP for the first repetition or two on a bench press and then after that it is relying on glycogen to keep those muscles moving! The body recuperates ATP by taking creatine and using a part of it to restore the energy molecule. This process is what allows you to get a couple extra repetitions each set or perhaps do an extra exercise at the end of your workout when you are normally spent.

Creatine Monohydrate should be started by doing a loading phase of 5 grams (1 teaspoon) taken 4 times daily, for the first 5 days. This will elevate the body’s creatine stores to maximum levels. After that initial loading period daily doses of 5-10 grams will suffice to keep the body maxed out. After the loading phase simply take 1 teaspoon mixed with some carbohydrates about 30 minutes prior to exercise and then 1 teaspoon mixed with carbohydrates immediately post-workout.

Creatine monohydrate should always be taken with some type simple carbohydrate for optimal absorption – the creatine monohydrate molecule needs insulin to be able to pass through the cell membrane. Dextrose and Waxy Maize are two of the best options for mixing in with creatine. There are creatine products that already have the carbohydrate mixed right into them as well for simple “scoop and mix” use.