15 Jul Ingredient of The Week: Creatine Monohydrate
What is Creatine Monohydrate?
Creatine is found in small amounts in animal foods and is also produced in the liver and kidneys. From there, most of it is stored in the muscle. It is a key component of the ATP-Creatine Phosphate energy pathway. This is the highest contributing pathway for short-duration, high-power movements such as sprinting and resistance training.
Due to providing energy for the ATP-CP system, creatine can improve muscular strength and power, resulting in muscular mass gains as well as increased strength in general. In addition, because of the extra provided energy, creatine has been shown to enhance recovery post-workout as well. Creatine also enhances methylation, which regulates gene expression, protein synthesis, and RNA metabolism. These are all important for muscular recovery as well as building muscular strength and size.
Possible Side Effects:
Creatine is one of the most researched ingredients in the supplement industry and is widely accepted to be very safe. There is some research that has shown that creatine may cause muscular water retention. This results in muscles having a “pumped up” look, but is harmless. When too much creatine is taken at once, it can cause minor stomach and intestinal distress, but can easily be avoided by taking smaller doses. There are many misconceptions about Creatine Monohydrate, but it truly is a safe product. If you have any concerns about side effects that you have heard about it, feel free to ask about it in the comments or email us, firstname.lastname@example.org.
Effective doses of creatine monohydrate are between 2.5 – 5 grams. We put 2.5 grams in our preworkout, Genesis.
When to Take:
Creatine monohydrate’s efficacy simply lies with its prevalence in the body. Therefore, it doesn’t have to be taken at a specific time to be effective. It just needs to be taken on a consistent basis, e.g. daily. However, a good strategy is to either take it pre or post workout to ensure consistency.