What is Creatine Monohydrate Powder?
Creatine monohydrate powder is one of the most researched and effective supplements available of the market. Creatine occurs naturally in the body, with the vast majority of it (95%) stored in skeletal muscle. The body synthesizes creatine in the liver, kidneys, and pancreas. It is a small peptide composed of the amino acids arginine, glycine, and methionine.
What Does Creatine Do?
Creatine’s main role in the body is regenerating adenosine triphosphate (ATP), the primary energy carrying molecule in the body. When cells use the available ATP for energy, it converts to adenosine diphosphate (ADP). Creatine combines with a phosphoryl group to produce phosphocreatine. It then donates the high-energy phosphate group to ADP to regenerate it as ATP.
Potential Creatine Monohydrate Benefits
Creatine for Muscle Growth
Weight training and other intense muscular efforts rapidly use up the available ATP stores in the body. Supplementing with creatine monohydrate powder accelerates the conversion of ADP back into ATP for energy, which enhances exercise performance by improving power output and strength. Several studies have confirmed that creatine supplements boost strength, with a significant increase in squat strength. Both men and women experienced improved strength and power output while taking creatine supplements.
Creatine supplements can also increase the size of muscle fibers. Creatine increases the amount of water in muscle cells, which increases their diameter. Creatine also increases muscle mass by reducing the rate of protein oxidation. Creatine exerts anti-catabolic effects during endurance training as well, meaning it reduces the breakdown of proteins and muscle.
Creatine and Beta Alanine
Taking creatine with beta alanine
exerts greater beneficial changes to muscle gain and fat loss than taking creatine alone. Beta alanine also prolongs creatine’s benefits by four weeks.
Creatine for Cognitive Function
The brain is as equally reliant as muscles on phosphocreatine for ATP to function well. The longer brain cells have energy, the better they can maintain their structural integrity. Creatine exerts some neuroprotective effects as well. It reduces toxin-induced neuron death and preserves neuron growth rates. Creatine supplementation may also improve spatial learning, increase reaction speed, and reduce mental fatigue.
Vegetarians and vegans can benefit from taking creatine supplements, as most food sources of creatine come from meat. As a result, vegetarians often have limited stores of creatine. One study noted that vegetarians experienced an improvement of 50% in memory testing and 20% in intelligence testing while taking creatine supplements.
When to Take Creatine
Individuals can take creatine monohydrate powder before or after their workouts. However, creatine monohydrate powder provides the greatest benefits when taken closer to resistance training. For best results, include creatine monohydrate powder in a pre-workout or post-workout beverage.
Potential Creatine Monohydrate Side Effects
Several studies have reported no clinically significant side effects from taking creatine supplements. Large doses can cause gastrointestinal discomfort, such as upset stomach or diarrhea. Creatine supplements may cause cramping without sufficient hydration. Individuals may experience water weight gain as creatine increases water retention in muscle cells.
Individuals shouldn’t take creatine with medications that effect the kidneys, including NSAIDs and diuretics. Creatine isn’t recommended for diabetics and people with kidney or liver disease. Consult with a doctor before taking any new supplements.
Purity and Concentration of Creatine Monohydrate
PureBulk's pure Creatine Monohydrate powder contains no fillers, taste additives, or anti-caking agents.
Bioavailability, Mixing, and Solubility of Creatine Monohydrate
Creatine is a pure white powder that has no flavor or smell. It is easily soluble in water, fruit juice, or a shake. Creatine monohydrate 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 provides the same effect due to the heightened insulin production.
References & Further Research
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