Creatine monohydrate is a widely researched and popular dietary supplement known for its potential to enhance athletic performance as well as increase muscle mass, muscle strength, and improve overall body composition.
Creatine is composed of amino acids and plays a crucial role in the body's energy production system, particularly during high-intensity, short-duration activities.
Creatine supplements are perhaps the most popular dietary supplement on the market, with creatine monohydrate coming out on top as the most effective form.
Despite the prevalence and benefits of creatine supplementation, misconceptions about creatine persist.
This article will provide a comprehensive overview of the effects of creatine supplementation, explore the science behind creatine monohydrate, its mechanisms of action, potential benefits, and safety considerations.
What Sets Creatine Monohydrate Apart?
There are several types of creatine supplements, with creatine monohydrate being the most popular.
Creatine monohydrate is one type of creatine supplement that is made up of three amino acids: glycine, arginine, and methionine. Although it's made up of amino acids, technically, it's not considered a true amino acid.
Creatine supplementation combined with resistance exercise can help increase the stores of creatine in muscles and can increase muscle mass.
Oral creatine supplementation also acts as an energy booster for our muscle cells.
Perhaps one of the most well known effects of creatine is that it improves performance by helping muscle cells to make more ATP. ATP is the main fuel source for muscle cells.
What Are the Different Types of Creatine?
There are several different types of creatine supplements that people could take.
Creatine monohydrate is the most popular, most studied, and likely most effective form of creatine. Many sports nutrition experts agree that creatine monohydrate supplementation is the best to optimize muscle growth.
You can check out our flavored creatine monohydrate powders available in strawberry, lemon lime, and orange flavors, made only with fermented cane sugar and real fruit juice powder.
However, there are also other forms of creatine including creatine hydrochloride, creatine ethyl ester, creatine pyruvate, and micronized creatine.
How Does Creatine Monohydrate Work?
Taking creatine supplements helps to increase the creatine phosphate in muscle cells. Creatine phosphate, or phosphocreatine, helps produce ATP, which is the primary fuel source for cells.
On a chemical level, creatine is converted to creatine phosphate in muscle cells. Creatine phosphate then donates a phosphate group to ADP, which then converts to ATP.
ATP is what allows muscles to work hard at high intensities, which translates to improved performance and muscle growth.
Oral creatine supplements are particularly effective when combined with resistance training.
Without engaging in regular resistance training, it's possible to see beneficial effects with increasing lean tissue mass. However, your creatine treatment will be way more effective in conjunction with weight-baring exercise.
Beneficial Effects of Creatine Monohydrate
There are several beneficial effects of creatine supplementation.
Creatine monohydrate supplementation specifically has proven benefits on increasing muscle mass, improving exercise performance, and reducing exercise-induced muscle damage, particularly when combined with resistance training.
Proven Beneficial Effects of Creatine Monohydrate Supplementation
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Muscle Mass: Studies have consistently shown that creatine supplementation is effective in increasing both strength and muscle mass. Oral creatine supplementation, especially when combined with resistance training, can increase muscle mass by increasing the total muscle creatine storage. Creatine supplementation combined with resistance training is more beneficial than just training alone.
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Improved Exercise Performance: Oral creatine supplementation in conjunction with resistance training has been found to improve anaerobic performance in high intensity exercise. With an increase in muscle creatine stores, there's an increase in muscle strength, thereby improving exercise performance, particularly anaerobic performance.
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Enhance Injury Recovery: Some research has shown that one of the beneficial effects of creatine supplementation is the reduction of muscle damage and inflammation following high intensity resistance training exercise. This can help lead to faster recovery times and less muscle soreness after exercise.
Science-Backed Beneficial Effects of Creatine Beyond Exercise Performance
In addition to increasing muscle mass, muscle strength, and improving exercise performance, creatine monohydrate offers several science-backed benefits:
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Brain Health: Some research suggests that oral creatine supplementation may have neuro-protective effects and could potentially improve cognitive function. Creatine supplementation may also benefit individuals with neurodegenerative diseases like Parkinson's and Alzheimer's. Brain creatine is necessary to perform cognitive tasks, so supplementing with creatine may improve memory, cognition, and focus.
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Bone Health: One of the effects of creatine supplementation relates to bone health. Creatine supplements have been studied for their potential role in promoting bone health, particularly in older adults. Creatine supplementation may help mitigate age-related muscle loss and improve bone density.
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Depression: In addition to supporting general brain health, some studies suggest that creatine supplementation may have antidepressive effects, possibly due to its role in brain energy metabolism and neurotransmitter function.
To reap these benefits from creatine, it's not necessary to combine your creatine intake with resistance training. However, if you're looking to maximize the positive effects of creatine supplementation, it's recommended to engage in regular resistance training.
How to Use Creatine Monohydrate
As with all dietary supplements, it's important to follow proper dosing instructions to reap the beneficial effects of creatine supplementation. When taking creatine supplements, it's common start with a loading phase, followed by a maintenance phase.
Loading Phase
A loading phase typically involves taking around 20 grams of creatine per day, divided into 4 doses, for 5-7 days. Ingesting creatine in a large dose helps saturate your muscles with creatine more quickly.
While a loading phase is not totally necessary, it can be helpful for those who combine creatine intake with high intensity exercise and want to see results more quickly.
With a loading phase, you are more likely to notice increases in muscle mass, muscle strength, and improvements in exercise performance more quickly.
Maintenance Phase
After the loading phase, a maintenance dose of around 3-5 grams per day is usually sufficient to maintain elevated creatine levels in the muscles.
If you do not participate in a loading phase, simply starting with a maintenance dose will be just as effective, although it will take the body longer to build up creatine stores and increase lean muscle mass.
Mixing and Consumption Tips
To optimize the absorption of creatine, and reap the beneficial effects of creatine supplementation, consider the following tips:
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Mix with water: Creatine dissolves well in water, so mix it with a glass of water rather than juice or other beverages that may contain compounds that could interfere with absorption.
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Timing: Taking creatine with a meal or immediately after a meal that includes carbohydrates can help enhance its absorption. Carbohydrates can stimulate insulin production, which may help drive creatine into the muscles.
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Avoid caffeine: Caffeine may interfere with the absorption of creatine, so it's best to avoid consuming caffeine-containing beverages around the time you take creatine to optimize athletic performance.
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Stay hydrated: Creatine can cause muscles to retain water, so it's important to stay well-hydrated to support this process and prevent dehydration.
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Consistency: To maintain optimal muscle creatine levels , it's important to take it consistently.
Should You Take Creatine Before or After Resistance Training?
Research suggests that creatine supplementation can effectively improve performance regardless if athletes take it before or after resistance training.
When taken before resistance training, creatine may help boost power and energy during high intensity exercise. In this case, the creatine may allow for more reps during your resistance training workout.
On the other hand, some athletes choose to take creatine after their resistance training exercises as this can help with muscle soreness and recovery.
Timing of creatine supplementation comes down to personal preference and what feels best for you.
As long as your creatine ingestion is combined with resistance training, you will reap the benefits and improve performance.
Effects of Creatine Supplementation on Weight Gain?
Yes, creatine can lead to weight gain, but it's not the same as gaining body fat. When taking creatine supplements, it can cause your muscles to retain water, which can increase your overall body weight.
The increase in water weight can make your muscles look fuller and cause mild body weight gain, but it's not the same as gaining fat.
Additionally, creatine ingestion can also promote an increase in muscle mass, which can increase your lean body mass over time. This increase in muscle mass can also contribute to a slight increase in body weight.
However, this weight gain is generally considered a positive effect for those looking to improve their athletic performance or build muscle.
Does Creatine Monohydrate Make You Bloated?
Some people may experience bloating or gastrointestinal discomfort when ingesting creatine, especially when starting or taking large doses.
This is often due to the increased water retention in the muscles that can occur with creatine supplementation.
To minimize bloating, it's recommended to start with a lower dose of your creatine supplements and gradually increase it over time to allow your body to adjust.
Drinking plenty of water can also help to reduce bloating and ensure proper hydration. If bloating persists or becomes severe, it may be wise to consult with a healthcare provider or nutritionist.
Are There Other Side Effects of Creatine Supplementation?
Oral creatine supplementation is considered safe and effective for most individuals.
However, there are some potential effects of creatine supplementation that are important to understand.
Some people may experience muscle cramping as one of the effects of creatine supplementation, particularly if they are not adequately hydrated.
A simple fix is to ensure to drink plenty of water to optimize hydration status.
Some individuals may also experience mild digestive discomfort as one of the side effects of creatine. However, this usually subsides once the body becomes adjusted to the supplement.
Who Should Avoid Creatine?
As with many dietary supplements, it's always a good idea to consult with a healthcare provider before introducing a new one into your routine.
While creatine supplementation is generally safe and tolerated by most individuals, there are some individuals who may want to exercise caution before taking creatine, such as those with cardiovascular disease or kidney disease.
Heart Disease and Cardiac Patients
Since creatine supplements can increase water weight, those with cardiovascular complications or cardiac patients should avoid creatine.
Impaired Kidney Health
For individuals with kidney disease or impaired kidney function, it's important to note that creatine may further impair kidney function. Anyone with impaired kidney function or kidney disease should speak with their doctor before starting creatine.
While some research suggests that creatine does not impair kidney function, it may not be safe for people who have preexisting conditions that impact their kidneys.
Metabolic Disorders
Although rare, some individuals have disorders of creatine metabolism, which is a contraindication for taking creatine.
Creatine Monohydrate vs Creatine HCL: Which is Better?
There are several types of creatine supplements to choose from. The choice between creatine monohydrate and creatine hydrochloride (HCL) depends on individual preferences and tolerances. Here are some key differences:
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Solubility: Creatine HCL is more soluble in water than creatine monohydrate, which means it may dissolve more easily and be easier on the stomach for some people.
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Dosage: Creatine HCL is more concentrated than creatine monohydrate, so the serving sizes are smaller. This can be more convenient for those who prefer taking smaller pills or doses.
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Stomach Upset: Some people find that taking creatine HCL causes less bloating or stomach upset compared to creatine monohydrate, but this varies from person to person.
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Cost: Creatine monohydrate is typically less expensive than taking creatine HCL, which may be a consideration for some users.
In terms of effectiveness, both types of creatine supplements are considered equally effective at increasing muscle creatine levels and improving athletic performance and body composition.
Regardless of which type of creatine you choose, it's been shown that people experience increases in muscle strength.
The choice between the two creatine supplements often comes down to personal preference, tolerance, and convenience.
How Much Creatine Comes From Food?
In addition to creatine coming from supplements, there is also creatine found in the food we eat.
Dietary creatine is found in high protein foods such as meat, fish, poultry, and dairy products.
Those following plant-based diets may be getting less dietary creatine than those who eat a lot of animal protein, which makes creatine supplementation potentially even more important.
What is the Best Way to Take Creatine?
To get the best effects of creatine, it's best to combine it with a high protein supplement.
Creatine with whey protein supplementation is the most effective way to improve physical performance, saturate muscle cells, and increase muscle growth.
If increasing lean muscle mass and optimizing body composition is your goal, it's ideal to take protein with creatine.
The presence of protein with creatine helps to optimize creatine uptake into muscle cells.
Conclusion
Creatine monohydrate is one of the most popular creatine supplements among athletes and fitness enthusiasts due to its ability to improve exercise performance, increase muscle creatine stores, and improve body composition.
It works by increasing the availability of ATP, the energy currency of cells, particularly in muscles during high-intensity exercise.
In addition to boosting muscle growth, taking creatine can also aid in muscle recovery and may have neuroprotective effects.
Overall, taking creatine supplements is considered safe and effective for enhancing athletic performance and supporting muscle development.
To reap the best effects of creatine, it's important to stick to the proper dose and follow an appropriate and adequate diet.
