![]() How to Take Creatine MonohydrateĪs mentioned above the entire goal of creatine supplementation is to saturate muscle stores with creatine. I guess the case is closed on that front. In the International Society of Sports Nutrition position stand on creatine the authors state, “The tremendous numbers of investigations conducted with positive results from CM supplementation lead us to conclude that it is the most effective nutritional supplement available today for increasing high-intensity exercise capacity and building lean mass”. 5, 6 In addition, nearly all studies indicate that “proper” CM supplementation increases body mass by about 1 to 2 kg in the first week of loading. In both the short-term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance. Approximately 70% of the research has reported a significant (P<.05 for the stats people out there) increase in exercise capacity, while none have reported an ergolytic effect. The research surrounding the ergogenic effects of creatine supplementation is extensive with hundreds of published studies looking exactly at those two outcomes. Increase in Power & PerformanceĬreatine supplementation appears to be the most effective legal nutritional supplement currently available in regards to improving anaerobic capacity and lean body mass (LBM). While other protocols have been suggested that involve no loading phase and “cycling” on and off creatine supplementation, they have not shown to be quite as effective in maintaining increased levels of muscle creatine levels. 3 g/kg/day for between 5 and 7 days (roughly 20 grams a day in 5-gram increments) and 3-5 g/day following the first 5-7 day period. This protocol involves ingesting roughly. These results were observed after a specific “loading” protocol was observed. According to recent research, 10-40% increases in muscle creatine and PC stores have been observed with creatine supplmentation. In order for creatine to be effective, you need to see increased levels of creatine in skeletal muscle. Increased work capacity and improved trainingīelow is a more thorough and detailed explanation of these benefits and the research that supports them.From decades of research and hundreds of studies, there are several well-substantiated benefits to creatine monohydrate including: In fact, a google scholar search for the terms “creatine supplementation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. Theoretically, increased creatine in the muscle will increase performance in short, high-intensity exercise by increasing the capacity of our phosphagen system.Ĭreatine is one of the most widely researched supplements. This is an important point which we will discuss in a section below. The use of creatine as an ergogenic aid is based upon the theory that one can increase the saturation of creatine in the muscle through supplementation. When our muscles run out of creatine, our short-term, high-intensity energy system shuts down and our muscles are no longer able to produce force. PC functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle. Phosphocreatine (PC) functions as a “storehouse for high energy phosphate”. Creatine exists as both free form creatine and phosphocreatine in the body. It can be obtained in the food we eat (typically meat and fish) or formed endogenously (in the body) from the amino acids glycine, arginine, and methionine.Ĭreatine is a key player in the phosphagen energy system, the primary source of ATP (the main energy substrate in our body) during short-term, high-intensity activities. In the nutritional biochemistry world, it is known as a “non-protein” nitrogen. What is Creatine Monohydrate?Ĭreatine is similar to protein in that it is a nitrogen-containing compound, but is not a true protein. If you have any questions about creatine monohydrate after reading this guide please post them in the comments below. This guide will give you the creatine monohydrate facts and answer any questions you have. According to survey data, over 40% of National Collegiate Athletic Association (NCAA) athletes reported that they have used creatine.ĭespite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. ![]() Creatine monohydrate is one of the most popular supplements used by people looking to build lean muscle mass, maximize performance, and increase strength.
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