Creatine monohydrate as a performance supplement is one of the most researched and effective supplements on the market. You may be a professional sportsman or merely the individual that is trying to enhance his/her performance in fitness and creatine monohydrate could be the key to success.
However, what is creatine and why has it become so common in the fitness world? We should now delve into the mechanism of action of creatine monohydrate, its effects, and the ways in which you can use it in your daily life.
What is the Creatine Monohydrate?
Creatine monohydrate is a naturally occurring compound, in small quantities in some foods (such as red meat and fish), as well as in the body. It is mostly stored in the muscles and is utilized to provide energy during the high intensity exercise.
Creatine Monohydrate is the type of supplement you will use when you want to improve on your short, intense activities. When you get creatine monohydrate, you will increase the quantity of creatine found in the muscles so that you will do better during these short bursts of intense activity. Creatine acts as a fuel refill to fill up ATP (adenosine triphosphate) reserves in your body which is energy currency. In high intensity exercise, the body uses ATP as a source of energy and they are used up easily. Creatine has been shown to aid in the recovery of ATP enabling you to work harder and longer.
What is the Reason Why You Should Use Creatine Monohydrate?
But what, then, can a creatine monohydrate do? The following are the key advantages:
Improved Strength and Power: Creatine has proven to be one of the most widely recognized strength and power enhancers during weight lifting, sprinting and other explosive exercises. In case, you need to lift heavier or to run faster, creatine can help you have an additional advantage.
Better Body Build: Creatine monohydrate is also used to pull water into your muscles and thus by increasing the body volume in the muscles, this may lead to muscle growth. With time, such a result can result in observable gain of muscle mass because your muscles contain more water and nutrients so that the body can recover and grow.
More Intense Workouts: Be it lifting, sprinting or HIIT training, creatine will enhance performance during short, intense workouts. This renders it a best bet among those who engage in sports or exercises that demand high speed bursts of energy.
Increased Recovery: Creatine supplementation can be used to overcome the negative effects of muscle damage and inflammation and enable faster recovery following strenuous exercises. This will imply that you are able to plunge deeper and more into your training and you will make better progress in the long run.
Brain Function: Not only is creatine interested in muscles. Certain studies indicate that creatine supplement can enhance cognitive performance especially when performance entails the use of short term memory or rapid response. Even though it is not a brain pill, the possible advantages of awareness to the mind are worth mentioning.
Creatine Monohydrate Usage.
The ease with which creatine monohydrate can be added to the routine is one of its great qualities. Here’s how to use it:
Dosage: The dose is 5 grams per day. This will suffice to build up muscle creatine deposits and reap the rewards.
Loading Phase (optional): There are those who prefer loading creatine and taking 20 grams per day during 5-7 days, divided into 4x 5-gram portions. This may assist in filling your muscles faster, however, it is not imperative. This step can be omitted and you can simply adhere to the normal 5 grams per day.
Timing: Timing is not a concern because creatine does not require taking right before or right after exercise, although many athletes tend to take them after workouts, with a protein shake or a recovery drink. It may be consumed any time of the day, but consistency is very important.
Mixing: Creatine does not taste anything and dissolves well in water, juice or your favourite post or pre-workout shake.
Is Creatine Safe?
Yes, creatine monohydrate can be said to be safe in most individuals when it is taken in the right amount. It is widely researched and has quite a history of safety. Lifestyle however has some side effects that may be mild, these include bloating or stomach upsets. In case you realize that you are not tolerant to creatine, then you can use smaller doses or switch to another type of creatine, such as creatine hydrochloride which could be less damaging to the stomach.
Like any supplement, it is always a good idea to discuss with your healthcare provider prior to supplementation especially when you already have a health condition (such as kidney problems).
Final Thoughts
Creatine monohydrate is a good supplement with minimal costs, and extensive research that is likely to aid in your performance, muscle building, and quicker recovery. You are either a professional sports player or just a person who wants to gain more fitness, and creatine can provide a real benefit that will put your trainings to a new level. Creatine is considered a supplement that can be added in the routine of every fitness enthusiast due to its convenience and effectiveness.
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