Creatine monohydrate is arguably one of the most proven, cost effective and safest supplements for athletes on the market. Creatine works by increasing the availability of ATP in the body. When an athlete is participating in high intensity exercise, ATP is broken down to produce immediate energy...
Creatine monohydrate is arguably one of the most proven, cost effective and safest supplements for athletes on the market. Creatine works by increasing the availability of ATP in the body. When an athlete is participating in high intensity exercise, ATP is broken down to produce immediate energy. Although very effective, ATP is depleted rapidly during exercise. Creatine comes into play by allowing ATP to be re-formed quickly, letting the body to continue high intensity exercise.
By replenishing ATP quickly, an athlete is allowed to produce more force for a longer amount of time during a high intensity training session. Bodybuilders, strength athletes, sprinters, and even noncompetitive athletes attempting to gain size and strength can benefit from creatine supplementation. By reducing fatigue and improving power and strength output, an athlete can train longer and harder during each training session. Some studies suggest creatine can improve high intensity performance by 5-15%. While this may seem disappointing, a 5-15% increase of maximum strength or speed attempts can mean the difference between placing second or first in a competition.
Sources and Dosage
Creatine monohydrate can be found in small amounts in red meat and some. While it can be consumed through normal diet it is unlikely that enough can be eaten daily to allow for positive effects on strength or speed. There are varying views on optimal dosage of creatine monohydrate. For years a loading phase, which entails consuming multiple 3-5 gram servings daily for around a week followed by a maintenance phase of one 3-5 gram serving daily was the accepted method. Current research is suggesting that just one 3-5 gram serving daily is enough to optimally saturate muscles and obtain the benefits creatine supplementation offers.
Creatine can be supplemented with in a variety of ways. A powder form can often be found in multiple flavors or even flavorless to easily mix into any drink. Pills and protein bars containing creatine monohydrate are available for a quick and convenient way to consume creatine on the go. A few of the products sold at MFN containing creatine monohydrate are:
-Bang Creatine Bar by VPX
-Creatine by Dymatize