PURE CREATINE MONOHYDRATE 120 CAPSULES

What Is Creatine Monohydrate?

Creatine is a combination of three different amino acids: glycine, arginine, and methionine. That's it—nothing more than a combination of amino acids.

And yet, that simple compound is involved in a vast number of processes in the body. It's a fundamental component in how your body creates its primary form of energy in muscle cells, the compound adenosine triphosphate, or ATP. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it.  

Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. Creatine is not considered an "essential" nutrient, because healthy human bodies are capable of creating it, and it can also be easily obtained through a diet that contains animal products.

However, dietary creatine pretty much only comes from animal products. So vegan and vegetarian athletes don't get nearly as much creatine in their diet as those who eat dairy products, eggs, and/or meat. This is one reason why creatine is often recommended as an important supplement for vegetarians.

Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it—hence the name monohydrate. It is usually around 88-90 percent creatine by weight.

You may occasionally see people claim that creatine is a steroid. Norton says this couldn't be further from the truth.

"No, creatine is not a steroid, it is totally different and works in a different manner," he writes. "It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas.

What Does Creatine Monohydrate Do?

1. Increases phosphocreatine stores: Creatine monohydrate is converted into phosphocreatine in the body, which is stored in the muscles. Phosphocreatine plays a crucial role in the rapid regeneration of adenosine triphosphate (ATP), the energy currency of the cells. By increasing the phosphocreatine stores, creatine monohydrate helps replenish ATP more rapidly during intense physical activity, allowing for improved energy availability.

2. Enhances ATP production: ATP is required for muscle contractions during physical exercise. Creatine monohydrate supplementation can increase the rate at which ATP is generated, particularly during short-duration, high-intensity activities. This leads to improved performance and increased power output during activities like weightlifting, sprinting, and jumping.

3. Supports muscle strength and power: By increasing ATP availability, creatine monohydrate enhances muscle strength and power. It allows muscles to contract more forcefully, which can improve performance in activities that require explosive movements and high levels of strength, such as weightlifting or sprinting.

4. Promotes muscle growth: Creatine monohydrate has been shown to stimulate protein synthesis and increase water content within muscle cells, leading to muscle hypertrophy (muscle growth) over time. This is particularly noticeable when combined with resistance training, as creatine supports the anabolic processes involved in muscle development.

5. Facilitates muscle recovery: Creatine monohydrate may help reduce muscle damage and inflammation caused by intense exercise. This can contribute to faster recovery between workouts and potentially allow for more frequent training sessions.

6. Provides neuroprotective effects: Research suggests that creatine monohydrate may have neuroprotective properties, meaning it can help protect and support the health of brain cells. It has been studied in the context of neurodegenerative diseases, traumatic brain injury, and other neurological conditions. However, more research is needed to fully understand its mechanisms and potential benefits.

Is Creatine Monohydrate Safe?

1. Scientific Research: Creatine monohydrate has been extensively studied, and numerous scientific studies have demonstrated its safety profile when used within the recommended dosage range. These studies have involved a wide range of individuals, including athletes, non-athletes, and various age groups.

2. Long-Term Safety: Research studies have examined the long-term use of creatine monohydrate and found no adverse health effects associated with prolonged supplementation. However, it's always advisable to follow the recommended dosage guidelines and consult with a healthcare professional if you have any concerns.

3. Kidney and Liver Health: There is a common misconception that creatine monohydrate can cause kidney or liver damage. However, there is no substantial evidence to support these claims in healthy individuals. Studies have consistently shown that creatine supplementation does not adversely affect kidney or liver function when used responsibly. Nevertheless, individuals with pre-existing kidney or liver conditions should consult with their healthcare provider before using creatine.

4. Hydration: It is important to stay adequately hydrated when using creatine monohydrate, as it may cause a slight increase in water retention within the muscles. This is a normal effect of creatine supplementation and does not pose a health risk. Drinking sufficient water throughout the day is generally recommended for overall health and performance.

5. Other Considerations: As with any dietary supplement, individual responses may vary. Some individuals may experience minor side effects such as gastrointestinal discomfort, cramping, or diarrhea, especially when taking large doses. Starting with a lower dose and gradually increasing it can help minimize these effects.

When Should I Take Creatine Monohydrate?

1. Pre-Workout: Taking creatine monohydrate before your workout can help increase the creatine stores in your muscles, providing a readily available energy source during intense exercise. This can be particularly beneficial for activities that require short bursts of high-intensity effort, such as weightlifting or sprinting. Taking creatine 30 minutes to an hour before your workout is a common recommendation.

2. Post-Workout: Some individuals prefer to take creatine monohydrate immediately after their workout. While this timing may not provide an immediate performance boost during the exercise, it can still help replenish the creatine stores in your muscles, supporting recovery and muscle growth.

3.  Creatine monohydrate can also be taken at any time of the day, regardless of your workout schedule. If you find it difficult to remember or prefer not to take it around your workout, you can simply take it with a meal or as part of your daily routine. Consistency in taking creatine is more important than timing it precisely.

4. It's worth noting that the timing of creatine supplementation is not as crucial as maintaining regular daily intake. The most critical factor is ensuring you consistently consume the recommended dosage of creatine monohydrate, typically 3 to 5 grams per day, to maintain its benefits over time.