Creatine Monohydrate is one of the most effective and popular nutritional supplements taken by trainers. Due to its importance in restoring the body’s ATP levels, the energy the body uses for muscular contractions, Creatine gives users greater energy, explosive strength and muscle pump.
Creatine also provides immediate, significant performance improvements for users and is particularly useful for intense workouts that require short, fast bursts of activity.
Discover the Muscle Building Properties of Creatine Monohydrate
Most athletes are already familiar with creatine monohydrate (CRM) and the benefits it can deliver. CRM is commonly used by athletes and trainers to increase sports performance, muscle mass and endurance, so this powerful supplement has more than one function. Let us take a closer look at Creatine Monohydrate to uncover its secrets!
What Does Creatine Monohydrate Do?
Creatine Monohydrate is still considered as one of the most effective supplements on the market due to its ability to restore the ATP levels in the body. ATP can be described as a form of energy, which is used by the body to deliver muscle contractions. Therefore, athletes who use Creatine Monohydrate can count on more energy, explosive strength and improved muscle pump.
What Is ATP and How Does It Work Exactly?
ATP is the abbreviation of adenosine triphosphate, a biochemical that enables you to store and use energy. Every cell in the body needs adenosine triphosphate to function properly; this also includes the muscle cells you want to take full advantage of!
The structure of adenosine triphosphate can be described as an adenine nucleotide that is connected to three phosphates. The bond between the second and third phosphate groups contains an enormous amount of energy. It is this energy our body uses to fuel all kinds of chemical reactions.
When your muscle cells are in need of more energy, a specific chemical reaction occurs to break the bond between adenosine diphosphate (ADP) and the free phosphate molecule. In some cases, a reaction can be formed where the connection with the second phosphate group is also broken, delivering the substance adenosine monophosphate (AMP). However, if a muscle cell has too much energy, ATP will be created from ADP and phosphate and then get stored afterwards.
ATP is the substance that is needed for muscle contractions. When you do a considerable amount of exercise, your body will consume more ATP to obtain the necessary energy. In order to keep going and get more out of your training, your body will need a new supply of ATP, hence why a supplement such as Creatine Monohydrate can be so useful.
Is CRM Good for Weight Loss?
In some cases, CRM can be used for weight loss, more specifically when an athlete wants to build more muscle in order to burn more calories. However, CRM is a supplement that may cause some water gains in specific cases, so athletes should take this into account when they consider this supplement as an addition to their training regime.
We do need to state that a recent study of CRM supplementation showed no significant increase in body water between a group taking placebos and a group taking the actual CRM supplement. However, the CRM group did show more muscle mass gain than the placebo group.
The reason why some forms of CRM supplements can cause water gain is down to the formula. Some supplement manufacturers will put an excess amount of sodium in their supplements, which causes athletes to hold onto water. To ensure this does not happen to you, always check the sodium content of your supplements before you use them and do not forget to incorporate sodium intake from your diet.
We also need to mention that CRM does not contain any calories whatsoever; this means that CRM is quite suitable for athletes on a calorie-controlled diet. However, to be successful, athletes must combine the CRM supplement with a healthy diet and training routine.
How to Use CRM?
CRM can be used one or twice a day over a period of eight weeks. Once the first cycle of eight weeks has passed, it is essential to stop supplementing with CRM for at least one week. The supplement can also be taken with both water and fruit juice, although the fruit juice is only recommended for athletes who need a fast absorption rate for the supplement.
In some cases, athletes may have to take into account a loading stage for their CRM supplement. Loading stages are commonly combined with maintenance stages as well; this in order to get the most out of the supplement. Not everyone takes CRM according to the loading stages and maintenance stages though, since this topic has been a cause for discussion with nutrition experts, athletes and medical researchers. There have been numerous studies looking into the benefit or need of the loading stage, each coming back with a variable result. However, the official statement of the International Society of Sports Nutrition said that the use of a loading stage and maintenance stage might actually be more beneficial.
In conclusion, the use of a loading stage and maintenance stage is not mandatory, but it could provide you with more benefit. Even though science does not fully agree on this subject as of yet, most fitness experts will prefer the loading phase method over the non-loading phase method.
Are There More Supplements for Muscle Gain?
Nutrients Direct has an incredible range of supplements and this includes additional supplements for muscle gain. If you want to see what your options are before you chose a specific supplement, be sure to read through some of our additional supplements to find the ideal option for you.
Whey Protein Isolate (WPI)
Whey Protein Isolate is also a great supplement to increase your muscle mass. To create the supplement, Nutrients Direct uses a unique filtering method, which enables them to maintain very high levels of essential amino acids and branched chain amino acids.
Compared to other protein supplements, Whey Protein Isolate has the highest bioavailability; this means that athletes can get the most protein absorbed by the body by using this particular supplement.
Calcium Caseinate is a great alternative for athletes with a fast metabolism. When you have a fast metabolism, and you use a fast absorbing protein, your body may not use the maximum number of nutrients possible. A slow release protein could provide the solution here, since the unique time-release qualities of Calcium Caseinate provide the body with a steady stream of amino acids for a prolonged period of time.
Starting with creatine can be confusing for beginners, considering they must learn more about loading phases and cycles. However, once you are familiar with the basics, Creatine Monohydrate can offer many benefits; this includes enhanced sports performance, muscle building, endurance and more. Of course, there are some alternative creatine supplements that eliminate the loading phases and make supplementing a little easier for beginners; for example; creatine ethyl ester and tri creatine malate. Still, Creatine Monohydrate is quite effective, so if you are familiar with loading phases and cycling, you could save money on your supplements to choose the trusted Creatine Monohydrate.
Athletes who are not familiar with loading phases and cycling, should ask some professional advice before they start with creatine monohydrate. Even though all creatine monohydrate supplements come with instructions, a licensed trainer can give you valuable information about the use of your supplement in combination with your exercise program. So, if you are training for an upcoming sporting event, or simply want to improve your performance in the gym, it might not be a bad idea to speak to your licensed trainer about your fitness goals. Based on the information you provide; your trainer could also help you select the right supplements to boost your training. Thus, if you often struggle finding the right supplements for your training, speak to your trainer before you pick your supplements!
Serving size: 3g
Servings per package: 250g – 83, 1kg - 333, 2kg - 666
Average Quantity Per Serving
|Average Quantity Per 100g|
|Energy||0 kJ||0 kJ|
|(0 Cal)||(0 Cal)|
|Protein (dry basis)||0.0 g||0.0 g|
|Fat, total||0.0 g||0.0 g|
|- Saturated||0.0 g||0.0 g|
|Carbohydrate||0.0 g||0.0 g|
|- Sugars||0.0 g||0.0 g|
|Sodium||0 mg||0 mg|
|Potassium||0 mg||0 mg|
|Creatine Monohydrate||3.0 g||100.0 g|
Ingredients: 100% pharmaceutical grade Creatine Monohydrate.
May contain traces of milk, soybeans, cereals containing gluten, tree nuts, sesame seeds and their products.
Formulated Supplementary Sports Food.
This product is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet and an appropriate physical training or exercise program.
Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision.
Made in Australia from local and imported ingredients.,
As a dietary supplement consume 5g (1 heaped teaspoon) with your preferred amount of water or fruit juice once to twice daily. Larger doses in the first few weeks of training during the ‘loading’ stage may be beneficial.
Creatine Monohydrate should be taken in 8 week cycles with a 1 week period of non-use between cycles.
100% pharmaceutical grade Creatine Monohydrate.