Creatine monohydrate, a form of creatine, is one of the best muscle building supplements that seems to have some value. It is a muscle building supplement that can give you more energy so that you can lift harder. The harder you lift, the more you are able to increase strength and muscle mass. Researchs showed that creatine monohydrate can help improve performance in sports require high intensity activity like weight lifting, sprinting, badminton, etc.
The working of the pre-workout reddit is the best one on the body of the individual. There is an improvement in the performance with regular work-out. Along with it, the building of strength of the people is possible with the correct exercises. The gathering of complete information is essential for the people.
Creatine monohydrate is the most common form of creatine found in supplements. Creatine can found in the form of creatine monohydrate, creatine phosphate, creatine malate, creatine tartrate, creatine-magnesium kelate, creatine citrate, creatine ester, and liquid versions. Despite the various forms of creatine, creatine monohydrate is the form of creatine that shows effects on muscle mass and performance.
Human body stores approximately 120 grams of creatine in forms of creatine and creatine phosphate. Despite the fact that creatine is found in certain foods like meat, fish, and poultry, a person needs to eat pounds of those foods daily to equal a few grams of powdered creatine in a teaspoon. That’s the amount of creatine you need to take to gain mass and lift harder.
How creatine monohydrate works?
When you lift, ATP (Adenosine Tri Phosphate) creates energy by losing one molecule of phosphate thus becomes ADP (Adenosine Tri Phosphate). You lift no more when the muscles run out of ATP. To create more energy, ADP needs to be turned into ATP. This is where creatine kicks in. Creatine is stored in the body in the form of creatine phosphate. When ATP is depleted, creatine phosphate donates its phosphate molecule to ADP which then turns it into ATP again. Now that you have ATP, you have more energy to lift.
An increased pool of creatine phosphate leads to faster recharging of ATP. Therefore, more work can be done for a short duration. Taking creatine monohydrate supplement can increase the total body pool of creatine phosphate. The more pool of CP leads to greater generation of force with anaerobic forms of exercise, such as sprinting, weight training, etc.
How much and when to take creatine monohydrate?
Human body already contains 120 grams of creatine (in forms of creatine and creatine phosphate) on the average. To increase the level of creatine stored in the body, it is advised to load the body with high dosage of creatine monohydrate for a few days, usually five days. This phase is called the loading phase. In this phase, a person needs to take 0,3 grams of creatine monohydrate per kilogram (2.2 pounds) of body weight, 5-10 grams at one time.
After the loading phase, a few grams of creatine monohydrate a day is sufficient to keep the creatine level elevated. This phase is called the maintenance phase. It should last no longer than one month. After maintenance phase, consume no creatine to allow your body to recover from the abnormally high level of creatine. This is the washout phase which lasts for one month prior to another loading phase.
Is this loading and non-loading thing necessary?
Twenty grams of creatine a day can cause very few people to have gastrointestinal upset and diarrhea. If you are on of them who suffered through this phase, this is good news for you. Loading phase is a rapid way to raise the creatine level in the body up to 20% in a few days. On the other hand, taking creatine 3 grams a day will also increase creatine level up to 20% after four weeks. The creatine level goes back to normal with no maintenance phase. Three to five grams of creatine monohydrate per day over an extended period of time will probably do the same thing.
Are there any creatine monohydrate side effects?
A common misconception to some people is that creatine is a harmful drug that can cause serious health problems in long term. The facts it, it is a supplement. No serious side effects have ever been reported in research. Creatine monohydrate works. Powerlifters know this, bodybuilders know this, the salespeople who sell this stuff know this.
One thing for sure, creatine monohydrate, or whatever form it comes in, only works if you are serious in weight lifting and diet. You can only constantly increase your strength and muscle mass if you train and eat well. These muscle building supplements can also help you increase your muscle mass.