Creatine supplements have become one of the most interesting dietary products among athletes in recent years. Its popularity has led to the appearance of other related products, such as creatine monohydrate , an element capable of stimulating muscle growth and which has even been used in elderly people for the treatment of muscle diseases.
What is creatine monohydrate
Creatine monohydrate, also known as pure creatine because it contains no additives, is therefore a dietary supplement used especially by athletes and bodybuilders to generate an increase in high-intensity exercise performance.This increases strength, improves muscle tissue growth and generates an increase in body volume, which is extremely important in this type of physical activity.
The molecules of this type of creatine are composed of 88% creatine and 12% water. Like all types of creatine, it is a natural acid that is present in red meat. But in order to get the maximum benefits and the best results from it, it must be consumed through supplements.
Creatine monohydrate works by increasing creatine phosphate levels in the cells, promoting muscle growth through the breakdown of the proteins stored there into the essential amino acids needed to perform this function. A high-energy component that indirectly supplies many cellular functions.
Main functions and benefits of creatine monohydrate
As we have just said, creatine monohydrate is a very important supplement for those who perform intense physical exercise and are looking for an increase in body volume.
In this sense, the functions and benefits of this dietary supplement are more than obvious:
- Powerful source of energy
- Accelerated recovery between exercise sets
- Increased strength
- Can prolong the duration of intense exercise
- Allows you to train harder
- Promotes muscle mass gain
- Delays the onset of lactic acid and better withstands its effects
- Preserves muscle mass during ageing
- Improves mental focus
- Improves the vitality of blood vessels
- Improves capillary density of the skin
In addition, creatine monohydrate can also benefit the brain, bones and liver. It also has neuroprotective and cardioprotective properties.
How to take creatine monohydrate
Creatine monohydrate can be taken before or after training and is usually in the form of a liquid-soluble powder. According to leading experts, it is not beneficial to consume this supplement during physical activity, as dehydration can cause a sudden crash in energy levels and cause us to deplete much sooner.
The most recommended intake is that which occurs after training . After the end of physical activity, the muscles are more receptive to creatine monohydrate.
In general, intake should be mixed with fruit juices containing simple sugars (grape juice), always avoiding acidic drinks. It is recommended to be taken together or in combination with rapidly absorbed carbohydrates . It should be noted that it has little taste and dissolves easily in water.
You usually start with a high dose of creatine monohydrate for at least one week ( loading phase ), then move to a dose called maintenance phase for one month, gradually reducing your intake. Finally, it is necessary to stop creatine monohydrate for about 4 weeks before returning to the first doses.
As creatine is stored in the body, it can be taken at any time of the day, depending on when the training takes place. Because although the main recommendation is after physical activity, the truth is that there are no major differences in absorption.
In short, creatine monohydrate is one of the supplements most studied by clinical science. It is also the most widely consumed in its category, as there are no studies that prove that there is any other supplement that can achieve better results or performs the same function more effectively.