Forms Of Creatine: Creatine Powder

Creatine Powder

Creatine powder containing creatine monohydrate is utilized by athletes and bodybuilders as an additional source of energy for muscle contraction. Contrary to other creatine forms, creatine powder particles are considerably small in size and lack an outer coating so it is able to rapidly and effectively travel through the bloodstream to reach target muscle tissue. Once within muscle cells, creatine undergoes a phosphorylation reaction to produce creatine phosphate, which then transfers a phosphate group to ADP to form ATP. In turn, ATP is consumed in an isometric process that results in muscle contraction.

The standard loading dose of creatine powder is 20-30g/day or 0.3 g per kg of lean body mass for 5 to 6 days. The doses should be spaced out throughout the day, for example, 4g before and after gym sessions and/or meal times. However if one dislikes the idea of consuming a high level of creatine powder, then a lower dose of 3g/day can be consumed over a wide time frame such as a month. A maintenance dose of between 2-10g/day or 0.03 g/kg of lean body mass is then followed for the next month or two. Each dose of creatine powder (5-8g) should be dissolved in 8 oz of hot water to enhance the dissolution of creatine in the liquid. Several studies have suggested to concomitantly consume the creatine liquid with glucose or other simple sugars as this will stimulate an insulin response that will augment creatine transport to muscle cells.

Other studies have cited the efficiency of creatine powder over other forms. For example, Vukovich and Michaelis demonstrated that the intake of creatine powder considerably improves 1-RM assessment (evaluates the maximum muscular strength of the lower extremities based on the amount of weight lifted) relative to creatine candy. Another study by Crowder et al revealed that creatine powder significantly enhances the performance of power clean, squats and bench presses over than of creatine gum. Furthermore, Kreider et al reported that creatine powder contains a higher content of functional creatine compared to creatine serum where a significant amount of creatine becomes inactivated during its conversion into the liquid form.

Creatine powder is usually relatively cheaper, around $20 to $30 per 500g, although this varies with the brand and formulation (Click here to save on creatine powder supplements). It can also be simply added to your favorite warm drink like hot chocolate, tea or coffee. Visible differences usually occur after the first week, which is comparably quicker than other forms. All creatine supplements are prohibited to pregnant and breast feeding women and adolescents. Those with health conditions should also seek approval with their local doctor before commencing any supplement plan.

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