What Is Creatine Monohydrate?
Creatine is found naturally in the human body but in limited supply. Creatine works by topping up our PC stores which make part of the moleculeATP-PC. The process of splitting ATP-PC to form ADP & PC is what gives us energy for muscular contraction. The ADP remaining can’t be used directly for energy but we can regenerate our ATP-PC stores through ADP combining with PC.
Supplementing with creatine will allow for increased short-term energy production within a workout due to extra phosphocreatine supply.
What does creatine monohydrate do?
Creatine is one of the most well researched supplements in today’s market. It has been shown to give the user improvements in strength, power output and increasing muscle mass when combined with resistance training.There has also been some indications of improved anaerobic performance as well as cognitive benefits, however more research is needed here.
Should I Take It?
Creatine can be manufactured as 100% Pharmaceutical grade creatine monohydrate and is suitable for those looking to increase strength, power output and to build muscle. As mentioned above, the research surrounding the use of creatine is quite conclusive in its benefits to the user.
How to take it?
Creatine is taken in a 3-5mg dose daily. There will be a period of time initially where creatine stores are accumulating in the body before it takes full effect and therefore consistency with is consumption is important.
Creatine can be mixed with any fluid and has a relatively neutral taste. One thing to consider though is that there has been some recent research on the use of caffeine and creatine potentially mitigating each other’s effect if taken close together.
Will creatine monohydrate help me gain muscle?
As mentioned previously, creatine will help increase your strength, power output and muscle development. Given its ability to regenerate ATP, you are likely to be able to push out those extra few reps during your workouts. Whilst this doesn’t seem like much, done consistently over time the reps add up and will have almost certainly benefits when it comes to gaining muscle.