Creatine monohydrate and its effects

In this article, we will take a detailed look at creatine monohydrate and its effects on the human body, which can have a positive effect on athletic performance , muscle growth and regeneration with long-term use .

Creatine is one of the most popular and most studied dietary supplements, widely used by athletes and fitness enthusiasts around the world.

Although there are several forms of creatine, creatine monohydrate is the most commonly used and best researched form. Over 95% of all studies on creatine have been conducted with creatine monohydrate .

The alleged harmfulness of creatine and related myths have therefore been reliably refuted by independent studies, and we can now get a closer look at the effects of creatine monohydrate that have been empirically proven.

What is creatine and how does it work?

Before we begin, let's remember that creatine is a naturally occurring substance that comes from the combination of three amino acids (L-arginine, glycine, and L-methionine).

It is found in our bodies, especially in the muscles and brain. Its main function is to help the body produce energy during physical activity and muscle contraction.

At the cellular level, creatine binds to phosphate, creating phosphocreatine, which is a key element for the regeneration of ATP (adenosine triphosphate) - the main source of energy for muscle contractions.

The effects of creatine monohydrate on the human body

The effects of creatine are based on its ability to increase phosphocreatine levels in muscles, which is a key factor for energy production during short-term , high-intensity exercise.

Phosphocreatine helps restore ATP (adenosine triphosphate), the main source of energy for muscle contractions . Higher levels of phosphocreatine in muscles can lead to better performance , faster recovery , and increased muscle growth .

The main effects of creatine include:

1. Increase strength, explosiveness and overall performance during short-term , high-intensity activities

2. Improving overall muscular endurance and reducing fatigue

3. Supporting muscle growth by increasing overall performance and training intensity

4. Support for muscle regeneration

5. Supporting cognitive function , especially in the elderly

It is important to note that the effects of creatine may vary from individual to individual and depend on a number of factors, such as genetics , diet , training regimen , and overall health .

Some people may experience more significant improvements in performance and muscle growth, while others may have less or no improvement .

It is also important to follow the correct dosage and use of creatine in order to achieve optimal results.

Creatine and muscle growth: how does it help you gain muscle?

Muscle growth is one of the main reasons why athletes and bodybuilders take creatine. Creatine helps build muscle mass by increasing phosphocreatine levels in the muscles, which allows for faster ATP (adenosine triphosphate) recovery during intense training.

Higher ATP levels mean that muscles have more energy available, allowing for longer and more intense workouts, leading to increased muscle mass .

Creatine and performance: how does it increase strength and explosiveness?

Creatine performance and strength are other important benefits of creatine use. Creatine increases performance and strength by improving the ability of muscles to generate force during short , intense bouts of exercise , such as sprinting or lifting heavy weights .

By increasing phosphocreatine levels in the muscles, creatine allows for faster ATP recovery, leading to increased performance and strength during training.

Creatine and regeneration: how does it contribute to muscle recovery?

Muscle recovery is a key factor in muscle growth and performance improvement. Creatine recovery is another benefit of taking creatine as it helps improve muscle recovery after training.

Creatine affects recovery by increasing phosphocreatine levels in the muscles, which again allows for faster ATP regeneration and improves the muscles' ability to repair and rebuild damaged muscle fibers. This leads to faster recovery and improved performance in subsequent workouts.

Creatine for women: is it safe and effective?

Women often ask if creatine is safe and effective for them. The answer is of course yes . Creatine is considered a safe and beneficial dietary supplement for healthy, active women when taken at recommended doses.

Studies show that creatine monohydrate has the same effect on both women and men . However, women do not have to worry about rapidly gaining muscle mass and weight after taking creatine.

This will never happen, as women's ability to build muscle mass is naturally significantly lower than men's. Creatine also does not cause water retention, so women don't have to worry about retaining extra pounds of water.

It is also important to note that women may have a lower need for creatine than men because they generally have less muscle mass and lower testosterone levels .

Still, creatine is effective for women who want to improve their performance and achieve their fitness goals.

What sports is creatine suitable for?

The greatest benefit from taking creatine will be felt by athletes who require short-term, intense performance during their discipline or sport. Typically, this will include:

• Athletics (e.g. sprints, throws, throws, jumps)

• Heavy athletics (weightlifting, e.g. powerlifting)

• Body-building

• Crossfit

• Hockey

• Football

• Rugby

Creatine may also be useful for sports that require repeated exertion with short rest intervals , such as:

• basketball

• handball

• tennis

• swimming

On the other hand, creatine may not be as effective for endurance sports like long-distance running or cycling , where it may be more important to focus on proper nutrition , hydration , and recovery .

Creatine monohydrate with Creapure® certification

There is a wide range of creatine monohydrate on the market from different brands . It is important to note that creatine monohydrate is sold in different levels of purity , which makes it difficult for the consumer to distinguish and must rely on trust in the brand.

However, some products have the additional Creapure® brand on their packaging, while others do not.

Creatine monohydrate with the Creapure® brand is known for its maximum laboratory purity and the raw material is obtained exclusively from a single manufacturer in Germany. A licensing agreement is required to use the Creapure® brand.

You can find out whether your preferred brand has a licensing agreement with Creapure® and can therefore offer this type of the purest creatine on the brand's official website using the unique code assigned to your favorite Creapure® brand.

We always recommend purchasing only Creapure® certified creatine monohydrate, which has a traceable origin .

In conclusion

Creatine is the most popular dietary supplement for athletes, which naturally helps improve performance , promotes muscle growth, and speeds up recovery after training.

Creatine is suitable for sports that require short-term , intense performance , such as sprinting , weightlifting , football or hockey , and others.

The positive effects of creatine monohydrate on the human body have been proven by a sufficient number of reliable scientific studies, which have also refuted the most widespread myths about creatine and its side effects.

When using creatine monohydrate, pay attention to the correct dosage and sufficient time for regeneration, and consider completely eliminating alcohol , which limits its effects.

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Resources:

1. Jose Antonio et al. (2021) Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition https://jissn.biomedcentral.com/track/pdf/10.1186/s12970-021-00412-w.pdf
2. Creatine for Life: in Health, Sport and Medicine Issue Editors: Theo Wallimann, Roger Harris Amino Acids All Volumes & Issues Volume 48, Issue 8, August 2016 https://link.springer.com/journal/726/48/8/page/1
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