What is creatine monohydrate supplement?

Athletes use creatine to improve their athletic performance. If sports training and nutrition are appropriate, with creatine supplementation, sports performance can be maximized. There are different types of creatine, the best type of which is creatine monohydrate. In this article, we will explain in detail what creatine monohydrate is.

What is creatine?

Creatine is a substance found naturally in muscle cells. This substance helps the muscles to have the necessary energy when doing sports or lifting heavy objects. Using creatine as a supplement is very popular among athletes and bodybuilders, and they also use it to increase muscle size. Chemically, creatine is very similar to amino acids. Creatine in the human body can be produced from two amino acids glycine, methionine and arginine. Half of the creatine reserves in the body are obtained from food sources such as red meat or fish, and the rest is obtained from the combination of amino acids in the liver and kidneys.

What is creatine monohydrate?

As we mentioned, creatine is a combination of three amino acids named glycine, arginine and methionine. Creatine monohydrate is the most popular form of creatine supplements and is created when a molecule of water is attached to creatine. That is why it is called creatine monohydrate. Creatine is not considered an essential nutrient because the human body is capable of making it. You can find more creatine in animal products than in any food. Therefore, vegetarians and vegans do not get as much creatine in their diet as other people.

How creatine monohydrate supplement works in the body

Based on research, it can be said that no type of creatine supplement is as useful for the body as creatine monohydrate. Adequate amounts of this supplement have been shown to be harmless and safe in most studies. Creatine monohydrate increases muscle performance in short-term and high-intensity resistance training. Using this supplement increases the water content in muscle cells and makes them hydrated. Increasing resistance, strength and muscle volume is one of the benefits of taking creatine monohydrate supplements.

Why is the best creatine supplement, creatine monohydrate?

Creatine is one of the bodybuilding supplements that have been studied more than 2000 times and is considered one of the most popular sports supplements. Based on these studies, researchers believe that the best type of creatine is monohydrate. Why? There are several scientific reasons:

• Most studies have confirmed that the consumption of creatine monohydrate is safe and secure. There is more information about this type of creatine than other types that confirm its safety.
• Creatine monohydrate is more effective than liquid and ethyl ester forms for improving athletic performance.
• Creatine monohydrate supplement is produced more than any other type, it is easy to access and can be obtained from many stores and pharmacies.
• Creatine monohydrate is cheaper than other types.

What are the benefits of creatine monohydrate?

So far, we hope you have a good understanding of what creatine monohydrate is. have found Some of the most important benefits of this supplement are as follows:

• Increased muscle mass: Studies have shown that when weightlifters take creatine supplements, they increase muscle size more than when they do not take creatine along with resistance training.
• Hundreds of studies have shown that when people use creatine in addition to strength training, their strength, endurance and muscle size improve and they feel less tired during exercise.
• Creatine helps endurance athletes store more glycogen to use during training or competition.
• Inflammation and cell damage that may occur following prolonged and intense exercise can be reduced by supplementing with creatine monohydrate.
• The benefits of creatine supplementation may be greater for vegetarians than for others. Because their muscle mass will improve and they will have more ability to do exercises. This issue may be due to the fact that vegetarians eliminate animal sources in their diet and therefore may be deficient in this substance.

What are other types of creatine supplements?

Except for creatine monohydrate supplement, there are almost 3 other types of creatine supplement in the market. One of them is creatine hydrochloride, which is obtained by combining creatine with hydrochloric acid. Keratin Alkaline is a creatine buffered with bicarbonate or other alkaline substances. Another type of creatine is nitrate, which is created by binding creatine to a nitrate molecule. According to research, none of the types of creatine are as beneficial as monohydrate. Creatine monohydrate tablet has high solubility and improved bioavailability, which makes its absorption in skeletal muscles easier. Of course, these words do not mean that other types of creatine supplements are ineffective or ineffective.

Is creatine monohydrate safe?

You may have heard many rumors about the side effects of creatine supplements. For example, some people say that by taking creatine supplements, their liver and kidneys were damaged, they became dehydrated, or Rhabdomyolysis (destruction of muscle cells) has happened to them! Or maybe you even heard that creatine is dangerous for teenagers and women!

However, scientific research does not confirm any of these complications. The safety of creatine has been confirmed many times in authoritative articles. The side effects mentioned about creatine supplements mostly happen to people who don’t pay attention to their dosage and arbitrarily use this supplement more than what is recommended for them. However, as a precaution, it is said that if you have liver and kidney diseases, digestive problems, bipolar disorder, and irregular heartbeat, consult your doctor to take creatine supplements.

The best time to take creatine monohydrate supplement

Now you know what creatine monohydrate is? You can use creatine monohydrate before, after or during exercise or at any other time. But in most reliable sources, the best time to take this supplement is before starting sports training. On days when you rest and do not exercise, you can use this supplement with your meals or any other time you wish.

The amount and method of using creatine monohydrate

In order for the creatine reserves in the muscles to increase quickly, you can do a loading phase. In order to load with creatine, you need to use 20 grams of creatine 5 to 7 days in a row. You can divide 20 grams into 4 meals and eat 5 grams each time.

For better absorption of creatine in the body, you can use a meal based on carbohydrates or high protein.

After the loading period, use 3 to 5 grams of creatine per day to maintain this substance at a high level in the muscles. Of course, there is nothing wrong with removing the download step altogether. In this case, it will take more time to see the results of creatine supplementation in your body.

Since creatine draws water into your muscle cells, it is recommended to take it with 1 glass of water to stay well hydrated throughout the day.

last word

What is creatine monohydrate? The most popular type of creatine that is sold in pharmacies, including Green Positive. The use of this supplement helps to improve sports performance, accelerates recovery and increases lean muscle mass. Many athletes use creatine supplements along with other supplements such as gainer. Creatine is completely safe and does not cause any side effects in optimal amounts.