Creatine monohydrate is probably the most popular muscle building supplement on the market. It is often taken by athletes and bodybuilders to help them increase strength, energy and muscle mass.
Effectiveness
A number of scientific studies have shown that creatine monohydrate supplementation can increase athletic performance in high-intensity anaerobic form of exercises such as weight training but had no promising effect on improving performance with endurance athletes such as swimmers and marathon runners. It is also proven that a creatine monohydrate supplementation may not be suitable for everybody. For instance, people who eat significant amount of protein especially red meats appear to have a less significant response to creatine monohydrate supplementation, while vegetarian seem to have a greater response due to the lack of these foods in their diet.
When using creatine monohydrate supplement, some body mass gain can occur. This is mainly due to greater intra-cellular water retention. In addition, this type of supplementation can help athletes and bodybuilders to recover faster and increase their workload capacity, which can eventually lead to more muscle mass gain.
Dosages
Today, Creatine monohydrate is available in many forms such as powder, tablet, liquid and capsule. The creatine monohydrate dosage that you should select may depend on your body's weight among other factors. Most supplement companies recommend a loading phase of 20-30 g for 5 days and a maintenance phase of 5-10 g thereafter. Many athletes state that the loading phase is not necessarily required. The loading phase will only help you to see faster results as it can saturate your muscle stores with creatine quicker. So, if you’re not in hurry, you might just skip the loading phase and start with the maintenance phase instead. Please note that extra water intake is also important when supplementing with creatine monohydrate.
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Safety Concerns
Some medical professionals state that creatine monohydrate supplementation can cause kidney damage, but there is no scientific evidence to back up this claim. In fact, researches have proven that creatine monohydrate supplementation in healthy individuals is safe. However, it is recommended that people with kidney problems, should not use this supplement without medical supervision. Numerous reports have also associated muscle cramping, spasm and gastrointestinal distress with such supplementation, but at this time, weight gain is the only proven side effect.
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