But what are the benefits, usage, precautions and side effects of creatine monohydrate? Here is a brief overview of what you need to know before you start using this supplement.
Benefits of Creatine Monohydrate
Creatine monohydrate has several benefits for your health and performance, such as:
- Increasing muscle mass and strength. Creatine monohydrate can increase your muscle mass and strength by increasing your phosphocreatine stores. Phosphocreatine is a molecule that helps regenerate adenosine triphosphate (ATP), which is the main energy source for your muscles. By having more phosphocreatine, you can produce more ATP and perform more intense and longer workouts. Creatine monohydrate can also increase your muscle protein synthesis, which is the process of creating new muscle fibers.
- Improving exercise performance. Creatine monohydrate can improve your exercise performance by enhancing your power, speed, endurance, and recovery. Creatine monohydrate can increase your power output by allowing you to lift heavier weights or sprint faster. It can also increase your endurance by delaying the onset of fatigue and reducing the accumulation of lactate, which is a byproduct of anaerobic metabolism that causes muscle soreness. Additionally, creatine monohydrate can improve your recovery by reducing muscle damage, inflammation, and oxidative stress.
- Supporting brain health. Creatine monohydrate can support your brain health by providing energy and protection to your brain cells. Creatine monohydrate can increase your brain creatine levels, which can improve your cognitive functions such as memory, attention, and intelligence. It can also protect your brain from neurodegenerative diseases such as Alzheimer’s and Parkinson’s by preventing the loss of neurons and reducing the accumulation of toxic proteins.
Usage of Creatine Monohydrate
Creatine monohydrate is available in different forms, such as powders, capsules, tablets, and liquids. You can choose the form that suits your preference, budget, and convenience. The most common way to use creatine monohydrate is to mix it with water or juice and drink it before or after a workout. You can also add it to your smoothies, shakes, or foods for extra creatine.
The amount of creatine monohydrate you need depends on your body weight, activity level, goals, and individual response. A general guideline is to consume 3 to 5 grams of creatine monohydrate per day. However, some people may benefit from a loading phase, which involves taking 20 grams of creatine monohydrate per day for 5 to 7 days to saturate your muscles with creatine faster. You can then switch to a maintenance dose of 3 to 5 grams per day.
However, this is not a fixed rule and you may need more or less creatine monohydrate depending on various factors. You can consult with your doctor or a trainer to determine your optimal creatine intake.
Precautions of Creatine Monohydrate
Creatine monohydrate is generally safe and well-researched by scientific studies. However, some people may need to take some precautions before using this supplement.
Some possible precautions of creatine monohydrate are:
- Consulting with your doctor. You should consult with your doctor before using creatine monohydrate if you have any medical conditions or are taking any medications. Creatine monohydrate