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What is Creatine Monohydrate?

Creatine Monohydrate powder is a synthesized form of the metabolite Creatine that is naturally produced by the human body. As such Creatine monohydrate is the synthetic form of creatine. It is found in the muscle tissue and present in the heart and brain as well. Creatine is one of the most well studied supplements in the field of sports nutrition and accepted by several authorities. Creatine is a natural derivative of the amino acids arginine, methionine and glycine and is synthesized in the liver, kidneys and pancreas. Although creatine is manufactured primarily by the liver, the body can also acquire creatine through food. The best food sources are fish and red meat. Wild game is considered to be the richest source of creatine. As a supplement, creatine monohydrate combined with glucose (a simple carbohydrate such as fruit) will provide maximum benefits.

Creatine is manufactured in the liver by methylation of guanidoacetate using SAM as the methyl donor. Guanidoacetate itself is synthesized in the kidney from the amino acids arginine and glycine. Creatine may also be derived from dietary sources primarily from eating meat or fish, which contains approximately four to five grams of creatine per kilogram. Following its biosynthesis, creatine is quickly taken to the skeletal muscle, heart, brain and other tissues. Most of the creatine is metabolized in these tissues to phosphocreatine (creatine phosphate), which is a primary energy storage form in the body.

Creatine functions to increase the availability of cellular ATP, adenosine triphosphate. Creatine works by acting on mechanisms of ATP by donating a phosphate ion to increase the availability of ATP. Creatine is primarily stored in the muscle as free creatine and phosphocreatine. Creatine is used as a storage form of high energy phosphate. The phosphate of ATP is transferred to creatine, generating creatine phosphate, through the action of creatine phosphokinase. The reaction is reversible such that when energy demand is high (e.g. during muscle exertion) creatine phosphate donates its phosphate to ADP to yield ATP. hosphocreatine binds with adenosine diphosphate to convert it back to ATP (adenosine triphosphate), an important cellular energy source.

Creatine supplementation has become tremendously popular in recent years. Creatine has been clinically proven in numerous studies to increase muscle strength, and to delay fatigue, allowing athletes to train harder and achieve greater muscle gains beyond normal capacities. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is broken down into creatine and phosphate. The energy released in this process is used to regenerate ATP, a major source of energy within the human body that drives a number of biological processes including muscle contraction and protein production. ATP is used for all metabolic activities and is crucial for anaerobic activity such as weightlifting, sprinting and jumping that are short-term, high intensity activities the utilize fuel rapidly.

What is Creatine Monohydrate used for and who uses it?

Studies have shown that Creatine Monohydrate, when supplemented with proper diet, exercise and adequate hydration, can increase lean muscle mass and strength. It has also been shown to aid in recovery after workouts. Creatine is found to be beneficial in the overall growth of the lean muscle mass and provides athletes with enough energy to go on with their strenuous activities.

With creatine use, muscle endurance is improved, enabling users to continue with their intense and grueling training for longer periods of times. Bodybuilders and weight trainers take creatine because it has been proven effective to increase and produce faster gains in muscle mass and strength. This increase in muscle mass leads to weight gain, which is a result of creatine drawing water into the muscle cell. Depending on your goals it can either be viewed as a side effect or a benefit, but for most people who are weight training and for hard gainers, this is enough reason to use creatine. Creatine also helps alleviate muscle soreness, thus giving its users a faster recovery time thus allowing them to train more frequently.

Many athletes, including Olympic champions use Creatine Monohydrate powder. In fact, 80% of the 1996 Summer Olympic athletes used Creatine. Although athletes use Creatine, other individuals benefit from using it as well. It improves strength and fitness in daily activities in the elderly, improves mental performance, is an excellent antioxidant, has neuro-protective qualities and speeds up recovery times. Creatine also has a multitude of uses outside the gym ranging from infants to the elderly. Creatine has been used successfully to treat infants with creatine deficiencies in the brain, and has been used successfully to improve patients with neuromuscular diseases and on reducing muscle fatigue in elderly men.

How pure is your Creatine Monohydrate?

This Creatine Monohydrate powder is assayed by the manufacturer to be within 99% to 101.5% pure, according to the HPLC standardized testing methods. You will receive a double sealed and labeled bulk polyethylene bag containing this white crystalline powder product. It contains no fillers, taste additives, or anti-caking agents. Creatine supplements fuels and enhances short bursts of high-energy exercise, increases both total work output in a single high intensity exercise bout, and increases the peak performance during a series of repetitive bouts. Low levels of creatinine are not common and are not usually a cause for concern. However, people involved in intense physical activity, especially those limiting their intake of red meat, may have low muscle stores of creatine. Creatine deficiency in situations of strenuous muscle function results in fatigue, lessened muscle strength, compromised endurance, increased muscle soreness, and the need for frequent resting. For these reasons, supplementation may be necesssary.

What are some of the common effects of Creatine Monohydrate?

Creatine assists muscles in producing adenosine triphosphate (ATP), the substance that fuels bursts of energy on the cellular level. Creatine is stored in muscle cells as phosphocreatine and is used to help generate cellular energy for muscle contractions. The phosphate of ATP is transferred to creatine, generating creatine phosphate, through the action of creatine phosphokinase. Creatine phosphate is a storage form of quick energy. Creatine prevents the body from relying solely on the process of glycolysis, which produces a net of two ATP molecules, but has the byproduct of lactic acid. Lactic acid build up can cause a burning sensation in the muscle and if it reaches high levels it can cause muscle movement to cease. Creatine supplements may reduce muscle fatigue and soreness by helping to repair tiny tears in muscle tissue following especially strenuous activity. Creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises (such as weight lifting).

What is the daily suggested dose of Creatine Monohydrate?

There are two methods of taking Creatine Monohydrate powder. The first is called “loading”. This means quickly loading your muscles with Creatine. During the first four days, take up to 20-30 grams per day mixed with your choice of juice, energy drink, water or shake. For this method mix, 5-10 grams of Creatine in your choice of drink 4-5 times a day for a maximum of 20-30 grams a day. After the loading period, back the Creatine amount from 5-15 grams a day.

The second method is a gradual progression in which you skip the loading phase and simply take 5-15 grams per day, each day. For best results, consume Creatine with glucose one hour before training or working out. It is recommended to mix only the amount you need to consume at a time. Buying this product in bulk is a benefit to you, as you will have enough product to load and continue the daily routine for quite some time. Bulk costs are cheaper on your pocketbook in the end as well. For bodybuilders and performance athletes one half level tablespoon will supply approximately 4981 milligrams, or just about 5 grams for the bulk density of this Creatine Monohydrate powder. You can see the full bulk density/volumetric conversion chart for Creatine Monohydrate here.

As always, if you have concerns or questions, consult a physician or a health care professional before taking any supplements. Before taking any kind of medicine, check with your doctor to ensure that the supplement you want to take is right for you. You may be allergic or you may have a sensitive stomach which may raise the need for special instruction as far as dosage goes.

Precautions and Potential side effects and Interactions of Creatine Monohydrate

Although creatine has been shown by numerous studies to be safe for long term use as it does not have any serious side effects, because of the increased water retention in the muscles brought on by creatine use, a big concern while using creatine is dehydration and cramping. Creatine increases water retention in the body's cells, so dehydration is a very possible side effect. Other possible side effects of creatine include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhea, dizziness, high blood pressure, liver dysfunction, and kidney damage. Because creatine increases the amount of water retained by muscles, drink plenty of fluids to avoid the dangerous possibility of dehydration.

Weight gain is also possible with creatine use, and this is thought to be due primarily to water retention. If taken in high doses with cimetidine (a medication for used for heartburn and to prevent ulcers), diuretics, probenecid (used for gout), or non-steroidal anti-inflammatory (NSAID) medications (such as ibuprofen), Creatine may increase the likelihood of damage to the kidneys. For this reason, it is important to stay within the prescribed doses. Caffeine (coffee, tea, chocolate, some soft drinks, some medications) will decrease or eliminate the positive effects of this supplement. Caffeine may negate the benefits of creatine by inhibiting phosphocreatine resynthesis, which takes place in the recovery phase of exercise. People who currently suffer from renal disease should not take creatine.

The information at Purebulk.com is NOT a substitute for medical advice. ALWAYS consult your doctor or pharmacist. Do not use any dietary supplement as a replacement for conventional care, or as a reason to postpone seeing a doctor about a medical problem. Tell all your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

Taste, solubility, and suggested preparation of Creatine Monohydrate

Creatine is a pure white powder that has no flavor or smell. The consumption of creatine right before or during exercise is not recommended. Creatine absorbs quickly, and because of this it is advisable not to mix Creatine powder too far in advance, as it will eventually separate from the liquid and break down. At this time, you may lose a lot of the effectiveness of the Creatine. For those on the go, simply measure the correct amount of powder into an empty water bottle or something similar. When you are ready to take it, fill the water bottle with your preferred method of drink.

Creatine Monohydrate powder is easily soluble in water, fruit juice or shake. Creatine absorption is improved significantly when taken with something that increases insulin levels. To improve absorption take creatine with any beverage high in dextrose, like grape juice. Consuming creatine together with a meal like oats for example will also provide the same effect due to the heightened insulin production.

CEEM can be taken with most beverages and even with oats, but keep in mind to not use caffeine while on creatine. This is because caffeine reduces the effects of the creatine intake due to its nature of being a diuretic. While creatine makes your muscles hold water, caffeine will do the opposite, thereby neutralizing the benefits of creatine intake.

As always, if you have concerns or questions, consult a physician or a health care professional before taking any supplements. Before taking any kind of medicine, check with your doctor to ensure that the supplement you want to take is right for you. You may be allergic or you may have a sensitive stomach which may raise the need for special instruction as far as dosage goes.

Creatine Monohydrate is used in the following Proprietary Formulas

After Max, Cold Fusion EX, ProLab Creatine, Now Creatine, TwinLab Creatine Fuel Stack Performance Enhancer, BSN NO-XPLODE-Nitric Oxide Creatine, Dymatize Nutrition Micronized Creatine, CellMass-BSN Creatine, Universal Micronized Creatine Monohydrate, 1Fast400 Creatine Monohydrate Powder, and Optimum Nutrition Creatine Powder.

References & Further Research

Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis
Muscle cramp is a common complication of haemodialysis. The exact mechanism of this complication is still unknown. Many approaches have been used to relieve the muscle cramping but have had variable effects. One of the possible mechanisms of haemodialysis-associated muscle cramps (HAMC) is the disturbance of muscle energy metabolism. Creatine monohydrate can enhance muscle metabolism. We evaluated the clinical effect of creatine monohydrate on HAMC. Ten patients with frequent muscle cramps during haemodialysis were randomly selected into two groups, control and placebo. Overall data suggest that creatine monohydrate can reduce the incidence of HAMC and that it may be a safe agent.

Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy
The objective of this study was to determine whether creatine monohydrate supplementation increases strength and fat-free mass (FFM) in boys with Duchenne muscular dystrophy (DD). Thirty boys with DD (50% were taking corticosteroids) completed a double-blind, randomized, cross-over trial with 4 months of creatine (about 0.10 g/kg/day), 6-week wash-out, and 4 months of placebo. Four months of creatine supplementation led to increases in FFM and handgrip strength in the dominant hand and a reduction in a marker of bone breakdown and was well tolerated in children with DD.

Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury
The objective of this study is to examine the effects of short-term creatine monohydrate supplementation on the upper extremity work capacity of persons with cervical-level spinal cord injury (SCI) using a randomized, double-blind, placebo-controlled, crossover design study. Overall data suggest Creatine supplementation enhances the exercise capacity in persons with complete cervical-level SCI and may promote greater exercise training benefits.

Creatine supplementation in young soccer players
The purpose of this study was to examine the effects of acute creatine-monohydrate supplementation on soccer-specific performance in young soccer players. Twenty young male soccer players participated in the study and were matched and allocated to 2 randomly assigned trials: ingesting creatine-monohydrate supplement (3 x 10-g doses) or placebo for 7 days. Before and after the supplementation protocol, each subject underwent a series of soccer-specific skill tests: dribble test, sprint-power test, endurance test, and vertical jump test. Specific dribble test times improved significantly in the creatine group after supplementation protocol. Sprint-power test times were significantly improved after creatine-monohydrate supplementation as well as vertical jump height in creatine trial. Furthermore, dribble and power test times, along with vertical jump height, were superior in creatine versus placebo trial at post-supplementation performance. The main finding of the present study indicates that supplementation with creatine in young soccer players improved soccer-specific skill performance compared with ingestion of placebo.

Is the use of oral creatine supplementation safe?
This review focuses on the potential side effects caused by oral creatine supplementation on gastrointestinal, cardiovascular, musculoskeletal, renal and liver functions. No strong evidence linking creatine supplementation to deterioration of these functions has been found. In fact, most reports on side effects, such as muscle cramping, gastrointestinal symptoms, changes in renal and hepatic laboratory values, remain anecdotal because the case studies do not represent well-controlled trials, so no causal relationship between creatine supplementation and these side-effects has yet been established. The only documented side effect is an increase in body mass. Recently, controlled studies made to integrate the existing knowledge based on anecdotal reports on the side effects of creatine have indicated that, in healthy subjects, oral supplementation with creatine, even with long-term dosage, may be considered an effective and safe ergogenic aid. However, athletes should be educated as to proper dosing or to take creatine under medical supervision.

Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease
Skeletal muscle wasting and dysfunction are strong independent predictors of mortality in patients with chronic obstructive pulmonary disease (COPD). Creatine nutritional supplementation produces increased muscle mass and exercise performance in health. A controlled study was performed to look for similar effects in 38 patients with COPD. Creatine increased fat-free mass by 1.09 kg post loading and 1.62 kg post rehabilitation. Peripheral muscle performance improved: knee extensor strength 4.2 N.m and endurance 411.1 J post loading. Creatine supplementation led to increases in fat-free mass, peripheral muscle strength and endurance, health status, but not exercise capacity. Creatine may constitute a new ergogenic treatment in COPD.

Creatine supplementation and cognitive performance in elderly individuals
The purpose of this study was to examine the effect of creatine supplementation on the cognitive performance of elderly people. Participants were divided into two groups, which were tested on random number generation, forward and backward number and spatial recall, and long-term memory tasks to establish a baseline level. Results showed a significant effect of creatine supplementation on all tasks except backward number recall. It was concluded that creatine supplementation aids cognition in the elderly.

Creatine Monohydrate for International Customers

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