Creatine Monohydrate is one of the most extensively researched and widely used supplements in the sports and fitness industry, known for its benefits in increasing strength, power, and muscle mass.

What Does It Do?

• Increases Energy Production: Creatine is stored in the muscles where it's used to produce ATP, the primary energy currency of the cell, particularly during high-intensity, short-duration activities like sprinting or weight lifting.
• Enhances Muscle Mass: Supplementation can increase the water content in muscle cells, leading to a quick increase in muscle size. Additionally, it can stimulate biological pathways that lead to new muscle growth.
• Improves Strength and Power: Creatine has been shown to increase strength and power output during resistance training, allowing for higher intensity workouts and greater performance gains.
• Supports Cognitive Function: Some evidence suggests that creatine may also have cognitive benefits, particularly in tasks requiring quick bursts of energy or under conditions of sleep deprivation.

Workout Timing

• Prior to a Workout: Taking creatine before a workout can help ensure that muscle creatine stores are maximized, potentially enhancing physical performance, strength, and power during the session.
• During a Workout: While creatine doesn't directly affect performance in the middle of a workout, having optimal muscle creatine stores can help sustain higher levels of performance throughout the session.
• After a Workout: Post-workout creatine supplementation can aid in recovery by replenishing muscle creatine stores more quickly, supporting muscle repair, growth, and reducing inflammation and muscle soreness.

Possible Side Effects

Creatine is considered safe for most people when used at recommended dosages. However, some individuals may experience:

• Weight gain due to increased water retention in the muscles.
• Digestive issues, such as bloating or stomach discomfort, particularly when large doses are consumed at once.
• Rarely, there have been concerns about kidney stress in individuals with pre-existing kidney conditions, though studies in healthy individuals have not found significant adverse effects.

Suggested Dosage Amount

The most common and effective dosing strategy for Creatine Monohydrate includes a loading phase followed by a maintenance phase, although research indicates that the loading phase may not be necessary for everyone:

• Loading Phase: 20 grams per day, divided into 4 doses of 5 grams each, for 5-7 days to quickly saturate the muscle stores of creatine.
• Maintenance Phase: After the loading phase, a daily intake of 3-5 grams is recommended to maintain elevated muscle stores.

Alternatively, skipping the loading phase and consuming 3-5 grams daily from the start will also increase muscle creatine stores but may take longer to achieve maximum benefits (usually 3-4 weeks).

Given its wide-ranging benefits and strong safety profile, creatine monohydrate is often considered a foundational supplement for athletes looking to improve their strength, power, and muscle mass.