There is little debate; creatine in its various delivery forms has become one of the most popular sport and bodybuilding supplements worldwide. There are two main reasons for this; firstly, creatine monohydrate is a very cheap supplement as an unbranded powder, and secondly, the majority of people who supplement with creatine notice its positive effects in terms of performance. This makes creatine monohydrate a cost effective supplement for the masses. Bodybuilders, aesthetic focused trainees, athletes, and power based competitors may all benefit from creatine supplementation.
There have been various studies into the effects of creatine supplementation; with most concluding the supplement has positive effects on performance. This is backed up by countless testimonials on various internet forums by ordinary users who report steady gains in strength and muscle fullness during the supplementation of creatine monohydrate (or other form of creatine such as CEE). It is worth pointing out that not everyone will respond the same to creatine, with some reporting zero benefits when they have supplemented with it. These so called “none responders” do only make up a relatively small percentage of all users, although it is worth considering this upon embarking on its use. Interestingly, some users have reported they do not respond to one form of creatine, such as creatine monohydrate, yet do respond to another delivery system, such as CEE (creatine ethyl ester).
How does creatine work?
Creatine works by replenishing ATP which is the main molecule used for energy by the muscle for contractions. By replenishing energy stores creatine can increase performance for short and intense disciplines such as weight lifting. Creatine is less effective for endurance based training.
Creatine monohydrate is particularly popular among bodybuilders and aesthetic focused trainees. This is because creatine also works through a selection of other pathways to enhance the potential for muscle growth. Firstly, creatine may heighten protein synthesis which is an important factor for anyone wishing to increase their muscle size. Not only can the muscle work harder due to the increased energy stores but the increased water retention from creatine supplementation may also heighten protein synthesis due to greater muscle cell hydration. The increased amount of water drawn into the muscle can also give a much fuller look to the muscle. Secondly, creatine can work as a lactic acid buffer which allows for the muscle to worker harder and longer, increasing stimulus for potential growth.
Creatine monohydrate dosages
Creatine loading is recommended by many retailers of creatine, although a loading phrase is not a necessity. A loading phrase involves an increased dosage of creatine for one or two weeks to heighten creatine concentrations at a quicker rate. A maintenance phrase is then followed.
A course of creatine which involves a loading phrase may look like the following:
Loading phrase – 10-15g per day (split into 2 or 3 servings) for 5 days
Maintenance phrase – 5g per day (split into 2 servings) for the rest of the course (typically 4 or 5 weeks)
Wash out phrase – No creatine consumed for a month
It is best to take creatine with simple carbohydrates which enhance the uptake of the creatine to the muscle. Mixing creatine monohydrate with a fruit juice would be a wise idea, or as part of a post workout shake in which a simple sugar is used, such as dextrose.