Creatine Monohydrate & Kinase
Creatine supplements like many others, have become increasingly popular over the last few years. Used by both exercise enthusiasts and high level sports people, it's a supplement of choice for those looking to increase lean muscle mass, improve recovery from high intensity efforts, and sports people who play intermittent sports such as tennis and team sports.
It's been tested widely and is considered one of the safest supplements. Similar to amino acids, a large proportion (around 95%) is stored in your muscles in the form of phosphocreatine. The balance is normally found in the brain, kidneys and liver. (Source: https://www.healthline.com/nutrition/what-is-creatine#what-it-is) It helps product ATP form boosted exercise performance.
How To Take Creatine?
When To Take Creatine?
Users should also be aware that users may gain a small amount of weight during supplementation, which should be considered for high level athletes during competition.
What is Creatine Monohydrate?
This is considered the energy currency of the cell and works hand in hand with creatine mainly in muscle and brain tissue preventing ATP depletion, stimulating protein synthesis or reducing protein degradation, and stabilizing biological membranes. Creatine monohydrate helps your cells convert adenosine diphosphate, or ADP, back into ATP so it can be used as fuel for your cells.
What are the benefits of creatine monohydrate?
- Creatine monohydrate helps make you stronger. It is not like cartoon character Popeye’s spinach where you can just consume it and magically get jacked like a body builder, however. The creatine will prevent your cells’ energy currency, ATP, from getting depleted while simultaneously facilitating its production.
- In short, creatine monohydrate helps your muscles keep and gain more energy. If you supplement with creatine monohydrate on top of your regular workout, it will increase your muscle strength and size. A pleasant byproduct of this is an increase in your bone mineral density, which will help you have stronger and healthier bones that will heal faster if broken.
- Creatine monohydrate helps you be less tired and more aware. Because your muscles, vital organs, and brain are all dramatically impacted by the phosphocreatine this supplement is stored as in your body, the increase of energy in your cells helps to alleviate tiredness and fatigue. It also helps your muscles recover faster, while boosting your stamina to work out longer. On top of that, creatine monohydrate helps boost your reaction time by approximately 10% and helps you be more aware and alert at all times.
- In men, creatine monohydrate boosts your testosterone levels. Men who experience sluggishness and a loss of sex drive often can attribute this to a lack of testosterone which is unfortunately a normal part of aging. Fortunately, creatine monohyrate can help with that as it boosts the hormone partially responsible for mental energy as well as your libido. Studies have also shown that creatine can help improve the conditions of people with Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, epilepsy, motor neuron disease, diabetes, fatty liver disease as well as people recovering from Ischemic strokes, brain and spinal cord injuries, and senior citizens who have naturally lost some muscle, memory and brain function due to the aging process.
What are the concerns?
Creatine may cause weight gain because creatine pulls water into muscle cells which is how it works so well. If you take creatine without working out, you will put on water weight and look swollen or bloated.
While there are around 1000 studies on the safety of creatine, there are very few studies on whether or not it is safe for children under 18 years of age. It is unclear what sort of long term effects it might have on developing muscles and hormones so it would be best to avoid giving creatine to kids.
There are tons of great flavors of creatine monohydrate like blue raspberry, strawberry, and others and you can buy this in most fitness supplement and grocery stores. One popular example of this is called Lit by GNC. There are also pre-made drinks that you can buy from convenience stores or fitness supplement stores that contain creatine monohydrate, BCAA amino acids, and CoQ10 which helps you get amped up and energized while making sure you don’t tear up your muscles with all that energy by quickly repairing them.
An example of this is Bang, a popular workout beverage. They even sell pure creatine monohydrate in pill form as well, in case you don’t like any of the pre-workout flavors. One popular example is GNC Pro Performance, which gives you 120 pills for just $15.
How to use it as a supplement?
- Creatine loading is the first and most effective method to supplementing. It involves taking 20 to 25 grams per day split into 4 to 5 equal doses for a week for skeletal muscle growth. This first week is called the loading phase. Immediately following this loading phase, you take just 1 dose of 3 to 5 grams per day every day. This method takes 5 to 7 days to experience its effects.
- Maintenance dosing between high-intensity exercise is the other and less effective method to supplementing. All it involves is skipping the loading phase. You still take 1 dose of 3 to 5 grams per day. Instead of taking a week or less to experience its effects, this method take 28 days- almost a full month. Once you are feeling the effects, they are no weaker than the loading method.