Creatine Monohydrate is one of the most tested and studied sports supplements out there and still many have never heard about it or don't know enough about it.
A few reasons might be:
Many manufacturers blend it into other drinks so you may not even be aware you’re taking it.
It sounds like a lab made chemical (it’s not, it’s actually a combination of three different amino acids and is naturally occurring compound).
It makes you think of extreme supplements, body building etcetera
Creatine has been proven to significantly improve athletic performance such as speed, strength, explosiveness, muscle gains and more. It actually has also shown to have benefits in the cognitive field, bone health and glucose tolerance.
How does it help you? Creatine increases the amount of Creatine Phosphate present in the muscles. CP is used to create ATP (which leads to the energy needed to move the muscle). The CP stores in your muscles are very quickly depleted but since this process is anaerobic (does not need the presence of oxygen) and the CP is present in the muscle, it can start without delay and is used for explosive, short powerful bursts of movement up to 8-10 seconds. It is the first choice for energy for anaerobic efforts such as weightlifting, sprints etc. Once the CP is depleted, your body switches over to other energy systems (which is why your performance worsens after CP depletion).
If you are looking for muscle gains, creatine also increases muscle volume due to water retention. This hydration in the muscle cells benefits protein synthesis which leads to better growth. Once supplementation ends, the water volume decreases but the gains remain.
Creatine is found in some meats or fish and can also be produced by our own bodies. However, since it is very quickly depleted in the muscle and takes a long time to replenish, supplementation might be useful for some athletes.
When you supplement with creatine, your CP stores will greatly increase which leads to increased workout intensity, improved strength and some late studies show even better endurance.
There are different ways to load creatine into the muscles:
Slow and steady: taking 5 grams daily and your muscles will be loaded up after about one month
Boost: Take 20 grams for 5 days
After the loading phase, a maintenance phase of 3-5 grams daily will do.
As with most supplements, we believe it is best to cycle on and off and not continuously take the same supplements. After 4-8 weeks, your body’s feedback mechanisms actually want to bring the level back to normal by limiting absorption into the cell or limiting the body’s own production. Therefore, it is best to cycle off and let the body find it’s normal state and balance again.
Please note that creatine will not give you more energy when you take it before a workout. Instead, taking it afterwards is most likely better due to better absorption as well as depleted CP stores from the training session.
Creatine is considered a very safe supplement and not one reputable study has shown negative side effects. Some people may have stomach discomfort when taking too much or on an empty stomach so be aware. We do advise checking with your health practitioner before you add any supplements to your nutrition.
There are many different creatine supplements on the market but none have been proven to work any better than pure creatine monohydrate. Since we focus on wholesome nutrition, healthy lifestyle choices and longevity, we carry the Naked Nutrition products which are pure and clean. Ask us about the Naked Creatine Monohydrate next time!
The Naked Difference: • Only One Ingredient: Pure Creatine Monohydrate • No Artificial Sweeteners, Flavors, or Colors • Certified Vegan • GMO Free • Soy and Gluten Free