What is Creatine Monohydrate?
Creatine monohydrate is one of the most popular sports supplements on the market. This compound plays an important role in providing energy to muscles during high-intensity activities. It is especially popular among weightlifters, sprinters, and other athletes looking to enhance performance or increase muscle mass.
How Creatine Monohydrate Works
Our bodies naturally produce about 1 gram of creatine per day. We also get about 1 gram per day from foods like meat and fish. When we supplement with creatine monohydrate, it increases stores of a high-energy molecule called phosphocreatine in our muscles. This extra fuel can then help muscles work harder during weightlifting or sprints.
Evidence for Performance Benefits
Hundreds of studies demonstrate that adding creatine monohydrate supplements to your regimen can have benefits like:
- Increased muscular strength and power output
- Greater gains from strength training
- Enhanced sprint times in runners and swimmers
- Reduced fatigue and recovery times
One review found participants saw a 5-15% improvement in strength and performance from creatine supplements during training.
Who Can Benefit from Taking Creatine?
Creatine monohydrate has been widely researched and is considered safe and effective for most healthy teens and adults. Those who are most likely to see performance and muscle-building benefits include:
Weightlifters
Numerous studies show lifters can gain more muscle and strength in both upper and lower body exercises while supplementing with creatine. Even at high levels, no harm is observed.
Sprinters & Runners
High-intensity cardiovascular athletes like sprinters, wrestlers, and rowers are likely to perform better thanks to enhanced power output and reduction in fatigue from creatine supplementation.
Team Sport Athletes
Whether its increased muscular strength, anaerobic power, or lean tissue gain, athletes in sports like hockey, soccer, lacrosse, and football often supplement with creatine to take their game to the next level.
Teens & Young Adults
As long as recommended dosages are adhered to, creatine is considered safe for most people under age 18. When combined with resistance training, teens may see benefits like increased strength, muscle mass, and anaerobic capacity.
Buying Creatine Monohydrate Locally
Wondering where to buy creatine monohydrate nearby? Check out these types of stores:
Vitamin Shops
Stores like GNC, Vitamin Shoppe, and Vitamin World carry a wide array of sports supplements, including various forms of creatine. Prices and sales may vary between brands and locations.
Supermarkets & Pharmacies
Many regular grocery stores and pharmacies like Walmart, Target, CVS, Walgreens, and Rite Aid have fitness supplement sections where powdered creatine or convenient drink mixes can be purchased.
Big Box Stores
Warehouse stores such as Costco, Sams Club, and BJs often sell large tubs of creatine monohydrate powder for competitive bulk pricing. This allows buyers to save money on a long-term supply.
Specialty Fitness Outlets
Brick-and-mortar stores catering specifically to hardcore gym-goers and athletes may offer niche brands and forms of creatine not found at typical retailers. Expect to pay a premium for the increased selection.
Online Shops
Those looking for the best price, widest selection, or newest research-backed formulas may find internet supplement stores ideal. However, be wary of exaggerated claims on lesser known sites and brands.
Different Types of Creatine
While good old creatine monohydrate remains the gold standard, supplement companies now offer various derivatives and combo formulas advertised to work better. These include:
Creatine HCL
Some claim this hydrochloride form is more water soluble so less is needed to achieve results. However, evidence for benefits over monohydrate is lacking.
Buffered Creatine
Buffered creatine combines an alkalizing agent intended to help counter side effects like stomach upset sometimes reported from regular creatine use.
Liquid Creatine
Proponents believe the liquid version may absorb into the bloodstream better. But drawbacks are a short shelf life once mixed and the need to consume a larger volume per dose.
Creatine Ethyl Ester
Creatine combined with an ester group should, in theory, help more creatine survive digestion to be utilized by muscles. Yet research reveals it converts back to basic creatine monohydrate upon absorption anyway.
How to Take Creatine Monohydrate
To start experiencing benefits from supplemetation, follow dosage guidelines and stacking protocol below:
Recommended Dosage
A common starting dose is 5 grams per day. Most studies showing positive effects use 3-5 grams taken consistently. After a loading phase of 5-7 days, a maintenance dose of 3-5 grams is often taken before or after workouts.
When to Take Creatine
Since carbs help drive creatine into muscles, many take it alongside post-workout nutrition like protein powder and fruit juice for optimal absorption. However, effects appear similar when taken any time of day.
Creatine Cycling
There is no hard evidence that periodically stopping supplementation allows the body to respond better upon restarting. Continuous daily use or cycling on and off appear equally effective.
Are There Any Side Effects?
When taken as recommended, studies report few adverse effects, but some things creatine users should monitor include:
Weight Gain
A quick increase of 2-6 lbs is common when starting creatine due to muscles filling with water. This subsides within 1-2 months. Further weight gain should come from increased muscle if training hard.
Digestive Issues
Minor side effects like cramping and diarrhea are possible but unlikely at suggested doses. Those with existing gut problems may wish to start with smaller amounts.
Dehydration Risk
Creatine pulls water into muscle cells, so staying properly hydrated is important, especially for endurance athletes sweating heavily during training sessions.
Kidney and liver function are not negatively impacted by creatine supplementation, even during years of continuous use. And side effects like muscle breakdown or impairment of natural hormone production have not been shown in clinical studies.
The Bottom Line
Evidence clearly supports creatine monohydrate as one of the most effective legal supplements for improving various aspects of exercise performance and the muscle building process. From convenience stores to specialty retailers, creatine is widely available to purchase locally.
Online shops provide the greatest selection, allowing buyers to choose from simple creatine monohydrate powders to various proprietary blends. But as long as quality is verified, even basic creatine supplements remain scientifically validated for safely enhancing athletic performance.
FAQs
Is creatine safe for teenagers?
In recommended doses, creatine is considered safe for most teens. When combined with resistance training, teenagers may see benefits like increased strength, muscle mass, and anaerobic capacity.
When is the best time to take creatine?
Many take creatine alongside post-workout carbs and protein for optimal absorption. However, effects appear similar whether taken in the morning, pre-workout, or any other time of day.
How much weight will I gain from creatine?
It's common to gain 2-6 pounds during the first 1-2 months of creatine use as muscles fill with water. Further weight gain should come from increased muscle if training hard and not just fat.
Is creatine ethyl ester better than monohydrate?
Although advertised as a superior form that absorbs better, research reveals creatine ethyl ester converts back to creatine monohydrate once ingested. Thus, effects are essentially the same between the two.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment