Creatine Monohydrate

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.

What Are The Benefits Of Taking Creatine Monohydrate?

1. Increased muscle strength and power: Creatine supplementation has been consistently shown to improve muscle strength and power output. It helps increase phosphocreatine stores in the muscles, which are necessary for the rapid production of ATP during high-intensity activities. This can lead to enhanced performance in activities that require short bursts of energy, such as weightlifting, sprinting, and jumping.

2. Improved exercise capacity: By increasing the availability of ATP, creatine monohydrate can extend the duration of high-intensity exercise before fatigue sets in. This allows athletes to perform more reps, sustain higher intensity levels, and potentially improve their overall workout capacity.

3. Increased muscle mass: Creatine supplementation has been found to promote muscle hypertrophy (muscle growth) by stimulating protein synthesis and increasing water content in muscle cells. This can result in an increase in lean body mass and muscle size, particularly when combined with resistance training.

4. Enhanced recovery: Creatine has been suggested to aid in muscle recovery following intense exercise. It may help reduce muscle damage and inflammation, potentially leading to faster recovery between training sessions. This can be particularly beneficial for individuals engaging in frequent or high-volume training.

5. Improved anaerobic performance: Creatine monohydrate has been shown to improve performance in anaerobic activities that rely on short-term energy production, such as repeated sprints, high-intensity interval training (HIIT), and explosive movements. It can enhance the overall power and speed of muscle contractions during these types of exercises.

6. Neuroprotective effects: Some research suggests that creatine supplementation may have neuroprotective properties and could potentially benefit individuals with neurological conditions or injuries. It may help improve cognitive function, protect against brain damage, and support overall brain health. However, further research is needed to fully understand these effects.

How Does Creatine Monohydrate Work?

1. Increased Muscle Creatine Stores: When you consume creatine monohydrate as a supplement, it is absorbed into your bloodstream and taken up by the muscles. Once inside the muscle cells, creatine is converted into phosphocreatine and stored as an energy reserve.

2. ATP Regeneration: During high-intensity exercise or any activity that requires a rapid burst of energy, such as weightlifting or sprinting, ATP is rapidly broken down to release energy. However, ATP stores are limited, and they deplete quickly.

3. Phosphocreatine Donation: When ATP is depleted, phosphocreatine steps in to donate a phosphate group to ADP (adenosine diphosphate), replenishing it back to ATP. This conversion allows ATP to be rapidly regenerated and provide a quick source of energy for muscle contractions.

4. Enhanced Energy Production: By increasing the pool of phosphocreatine in the muscles, creatine monohydrate supplementation supports the rapid regeneration of ATP. This, in turn, helps maintain higher energy levels during intense exercise, allowing you to perform more repetitions, lift heavier weights, or sustain high-intensity efforts for longer periods.

5. Muscle Adaptations: Regular creatine monohydrate supplementation over time can lead to increased muscle creatine stores, which can promote muscle adaptations such as increased muscle strength, power, and size. It may also support improved muscle recovery and reduced muscle damage following intense exercise.

What Is The Best Form Of Creatine?

Creatine monohydrate has been extensively studied for its safety and effectiveness. The majority of research on creatine supplementation has been conducted using creatine monohydrate, making it the most well-established form in scientific literature.

Efficacy: Creatine monohydrate has consistently shown to enhance athletic performance, increase muscle strength and power, and support muscle recovery in numerous studies. It is particularly effective for activities that require short bursts of high-intensity effort, such as weightlifting and sprinting.

Cost-Effectiveness: Creatine monohydrate is also the most affordable form of creatine available. It offers excellent value for money compared to other forms, which may be more expensive but do not provide any additional benefits.

Absorption and Bioavailability: Creatine monohydrate has high absorption rates in the body, making it readily available for use by the muscles. It is efficiently absorbed and utilized by the body, ensuring optimal effectiveness.

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.