Creatine monohydrate, do you know how and why to take it?

Of all the supplements available, creatine monohydrate is one of the few that is well supported by science. Several studies have demonstrated the effectiveness of creatine monohydrate in its functions, ranging from improving strength gains and, consequently, muscle gains, as well as influencing other factors such as energy metabolism, anaerobic capacity, and power output. But you must remember that this is a nutritional supplement, an addition to your diet, and therefore you should take it appropriately, taking the necessary considerations into account to preserve your health and performance. What remains under discussion is how to take it to maximize its effectiveness and get the best return on your investment. Therefore, in this article, we will cover exactly how to do this and examine why creatine monohydrate supplementation makes a real difference.

What is creatine?

Creatine is a molecule that occurs naturally in the body. Some people naturally have higher levels than others. It is also found in a variety of food sources, such as red meat, fish, and eggs. Although the compound occurs naturally in the body and in various protein sources, you can increase your stores through supplementation. But why would you do this? Well, in short.

• When you lift weights, you use ATP, which is the main source of energy for our muscles.
• As a training session progresses, you deplete these ATP stores to the point of fatigue. This is part of what prevents you from performing more repetitions after reaching the point of exhaustion.

This is where creatine comes into play, as it improves strength gains by enabling faster ATP regeneration. Ultimately, this allows you to perform that extra one or two repetitions when battling the weights. This may not seem like much, but over time it can lead to slightly better strength and muscle gains, which makes a difference if you practice natural bodybuilding. Whether you are already taking it or considering purchasing a supplement of this kind, you should know that it is a protein-based substance made up of three amino acids, whose combination allows athletes to obtain numerous benefits.

What is creatine monohydrate?

Creatine monohydrate is often synthesized in a laboratory from a reaction between sarcosine and cyanamide. The final product is a non-nitrogenous protein made from the amino acids glycine, arginine, and methionine. Creatine is marketed in several forms, and what distinguishes monohydrate from the others is that, in this case, the substance is completely pure; it comes in powder form and must be dissolved in a beverage. The vast majority of the more than 1,000 studies on creatine have used the monohydrate form. Regardless of the type of absorption, the literature has already established that it is the most effective form for achieving the compound's intended goals. In addition to this form, the other main forms of creatine on the market are:

• Creatine Ethyl Ester
• Creatine Hydrochloride
• Buffered Creatine
• Liquid Creatine
• Creatine magnesium chelate

One study found that monohydrate increases creatine content in the blood and muscles better than the ethyl ester form [1], for example. In addition, a major review of dietary supplements found that creatine monohydrate was the most effective for building muscle [2]. However, some small initial studies have suggested that other forms of creatine and magnesium chelate may be as effective as monohydrate for improving exercise performance, although this depends on the individual.

Is it the most effective form of creatine?

Despite all the marketing tricks claiming that different forms of creatine supplements are more effective, research has concluded that this simply is not the case. Claims that different forms of creatine degrade to a lesser extent than monohydrate in vivo or result in greater absorption in muscle are currently unfounded. This simply means that creatine monohydrate is the most effective form (and the cheapest too, we might add), although the other forms have their advantages and disadvantages, of course, as does everything in life. One exception is “polyethylene glycol creatine,” which may provide the same effects as creatine monohydrate in terms of strength gains but with 75% less of the required dose. This indicates that the body absorbs it more efficiently.

The takeaway here could be, save your money and stick with creatine monohydrate.

The only case in which experimenting with a buffered form such as creatine HCL or a micronized version might be recommended is if the monohydrate version causes stomach discomfort (although this is unlikely), as these other versions might help with that.

What are the benefits of creatine monohydrate?

Creatine plays a role in cellular energy metabolism and potentially in protein metabolism. Supplementation with monohydrate has been shown to result in several specific benefits [3]. A 20-40% increase in phosphocreatine concentration in the muscle-joint system during loading periods.

• This is what makes creatine effective.

Increases fat-free mass

• Nearly all studies indicate that it increases body mass by around 1 to 2 kg during the first loading week [4].

Improves high-intensity exercise performance

• Both in the short and long term, creatine supplementation appears to improve overall training quality, leading to a 5 to 15% increase in strength and performance

Recent evidence has also demonstrated a neuroprotective effect with advancing age, as well as the potential to inhibit neuromuscular disorders in certain cases, including maintaining power and strength, provided the person is active.

Is it useful for endurance sports?

Contrary to popular belief, the body uses all energy systems (the phosphagen, glycolytic, and oxidative systems) at all times, to varying degrees depending on the intensity and duration of the type of training. Endurance athletes, including runners and cyclists, primarily use the oxidative system, but they also utilize glycolysis and the phosphagen system. So the answer is YES, creatine monohydrate can be useful for endurance sports, however, the magnitude of the benefit is likely to be smaller than in bodybuilders or power athletes, who train primarily using the phosphagen system.

How does creatine monohydrate work?

Creatine is a key player in the phosphagen energy system, the main source of ATP (the primary energy substrate in our body) during short-duration, high-intensity activities. In the body, creatine exists as free creatine and phosphocreatine. Phosphocreatine (PC) functions as a “high-energy phosphate store.” PC replenishes ATP in rapidly contracting muscles by transferring a phosphate group to ADP formed from the hydrolysis of ATP to provide energy for the contracting muscle. When your muscles run out of creatine, the short-term, high-intensity energy system shuts down, and the muscles can no longer produce force. The use of creatine as an ergogenic aid is based on the theory that creatine saturation in the muscle can be increased through supplementation. This is an important point that we will discuss in a section below. Theoretically, consuming sufficient doses of creatine monohydrate in the muscle will increase performance during short, high-intensity exercise by increasing the capacity of the phosphagen system.

Understanding things, a little chemistry?

Creatine is synthesized in the body through the diet and through the synthesis of arginine and glycine, with the concurrent participation of arginine:glycine amidinotransferase [AGAT] and guanidinoacetate methyltransferase [GAMT]. In this scenario, the specific plasma membrane transporter called [CRTR] (SLC6A8) also allows cells to acquire creatine by absorbing its precursor, guanidinoacetate, which thus contributes directly to creatine biosynthesis. Creatine modulates or regulates GABAergic and glutamatergic brain pathways, as does presynaptic CRTR (SLC6A8), ensuring the reuptake or resynthesis of synaptic creatine. This demonstrates that multiple pathways are linked to creatine’s chemical mechanism, making it a key compound for cellular methylation and energy status.

Should it be combined with other supplements?

This is where things get interesting. Although you’ll hear many people say that it doesn’t matter what you take creatine with, the literature seems to show otherwise. As shown in the following chart from a study by Kreider and colleagues [4] Muscle creatine levels rise much more when creatine is taken with carbohydrates or with carbohydrates and protein than when it is taken alone. In fact, you can try it yourself and take it with carbohydrates and protein. If you do, you will find that absorption is almost doubled compared with taking creatine alone. Another study by Steenge et al. found the same thing and therefore recommended taking creatine with around 47 g of carbohydrates and 50 g of protein to improve creatine retention [6]. In addition, creatine can be taken together with almost any kind of anabolic gainer. It works independently of how most anabolic gainers work, so they will probably work synergistically and make an excellent “anabolic stack.” For example, beta-alanine and creatine monohydrate can be a great “energy systems” combination since they work through two very different mechanisms to increase “endurance” through a high-intensity training style. It can also be combined with glutamine, and sometimes you can use it with glutamine and BCAAs as well.

How should creatine monohydrate be taken?

The guidelines below are generic, which means that it is best to seek advice from a nutritionist, healthcare professional, or trainer with sufficient knowledge of sports supplementation. During the first seven days, you take what is known as a “loading” dose, meaning that the goal is to load our bodies with this nutrient. During this first week, you should take 20 grams of creatine divided into four daily doses, at a rate of 5 grams per dose. The maintenance dose is 10 grams per day divided into two doses, preferably taken (whenever possible) after training. It is important not to take the maintenance dose every day; you should take this dose no more than 5 days per week, alternating days. Another important point regarding the maintenance dose is that it should not be taken indefinitely. You should take it for a maximum of 5 days a week, for 3 weeks per month and for a maximum period of 2 months. Once finished, you should take a one-month break and then start the maintenance dose again.

When should you take creatine monohydrate?

Once again, most people seem to think it makes no difference, but the research slightly contradicts this view. Two recent studies compared creatine intake before and after training.

• They found a slight, although not significant, benefit to taking creatine after training rather than before training in terms of strength and muscle gains.
• Based on this, and on the fact that people tend to have a large shake or meal after training consisting of the carbohydrates and protein needed to improve creatine absorption, taking it afterward is recommended.

Research on the benefits of taking creatine before and after a workout is interesting, but since biological individuality comes into play, there are factors to consider.

• At the end of a workout, the muscles are more receptive.
• Monohydrate absorption will be better than taking it beforehand.

Is the compound effective for everyone?

Before answering this question, we could examine creatine responders versus nonresponders, who are also documented in the scientific literature. Some people respond well to creatine, while others do not respond at all.

• Research seems to suggest that responders tend to have a high percentage of type 2 muscle fibers and low initial creatine levels.
• Conversely, nonresponders tend to have a low percentage of type 2 muscle fibers and a high initial muscle creatine content.

This implies that there is an upper limit to its effects, since increasing the dose further may not be beneficial for nonresponders. As for determining whether someone is a nonresponder, it is quite difficult to establish in a nonclinical setting. However, if you are a responder, studies show that your weight should increase more than usual after approximately one month of supplementation with creatine monohydrate due to the water-retention effects in the muscles. Therefore, we would suggest trying it and monitoring how your strength and weight change during the first three months, then subjectively assessing whether this increase is greater than usual.

Questions: what else would you like to know?

We have put together some key questions you might ask yourself once you have decided to use one of the most effective supplements. How quickly does it affect your performance?

• This will vary from person to person and depending on how you take your creatine.
• Those who follow a loading protocol can often see improvements within 24 to 72 hours.
• Those who take the longer, slower approach (just a normal dose of 5 grams per day) will generally begin to see results within 4 to 7 days.

Will you be able to retain your muscle mass after stopping it?

• Yes, you will. You may notice a slight decrease in weight and muscle volume due to lower levels of water retention in muscle tissue, but actual muscle mass, in terms of muscle fibers, will remain after you stop taking creatine.

Does the supplement help you lose fat?

• Creatine is not known to reduce body fat on its own, but it may help during a cutting phase by helping you increase the intensity and volume of your training sessions.

What is CreaPure®?

• CreaPure is a form of creatine manufactured in Germany. Compared with creatine manufactured elsewhere, it is much purer, containing fewer impurities such as dioxins and urea. It is also the most extensively studied type of creatine.

What is micronized creatine monohydrate?

• It is simply monohydrate that has been processed into a finer powder.
• This makes the supplement easier to dissolve in water and can often facilitate digestion and absorption in the stomach.

Conclusions

There are mainly two different forms of creatine, creatine monohydrate and creatine ethyl ester. Generally speaking, creatine monohydrate is substantially cheaper than creatine ethyl ester. Creatine ethyl ester is often marketed as a more effective form of creatine due to its greater bioavailability; however, these claims are not supported by scientific research. Without a doubt, both creatine monohydrate and creatine ethyl ester serve their purpose, while studies suggest that creatine monohydrate is highly effective, and the cost per serving is lower. The best monohydrate products are available in a ranking we prepared so that you can compare their benefits and why they are so popular. MM Supplements, with its Creatine (Creatpure ®), maintains its popularity due to its effectiveness and brand reliability. Iron Addic Labs, with 100% Creatine Monohydrate, is also featured in this ranking of the best monohydrate supplements, especially because of its comprehensive support for athletes. Amix Nutrition could not be missing, thanks to the development of its outstanding formula, Micronized Creatine Monohydrate, one of the favorites. Vitobest and its Creatine (Creatpure ®) also stand out among the most effective supplements, thanks to their concentrated formula. BIG, one of the best brands, completes this ranking by presenting its CreaBIG Creatine (Creatpure ®), a formula only for giants. In the video prepared by MASmusculo, we summarize how to take the supplement at the right dosage according to your goals. https://www.youtube.com/watch?v=ApziqSnkFhU&t=68s