What is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate).
Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.
Supplement Facts
Serving Size 1Teaspoon (5g)
Servings Per Container 60
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Amount Per Serving |
% Daily Value
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Creatine Monohydrate |
5g |
* |
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*Daily Value not established |
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Benefits of Creatine Monohydrate Supplement
Creatine monohydrate is a muscle builder supplement. It delays the onset of muscle fatigue, thus allows for longer and powerful workouts
About Creatine Monohydrate
- Creatine is an amino-acid based compound produced naturally in the human body
- The body produces half the required creatine from its own amino acids and the rest is produced from the food we eat, mainly from fish and red meat.
- When creatine is supplemented, muscle creatine stores become elevated, boosting the ability of muscles to perform high-intensity work
- Creatine allows you to do more intense training, that’s the key. More work to be performed leads to growth.
- Creatine phosphate, creatine pyruvate and creatine citrate aren’t as effective as creatine monohydrate. Creatine monohydrate is the best createin powder. Micronised creatine monohydrate formulas are great as they dissolve well.
- Creatine fuels explosive efforts in the gym, on the track, the court or wherever you need them.
- Research shows that for endurance athletes such as kayakers and runners, the quality of interval training can be increased significantly after supplementation
- Some endurance athletes expend so much energy in training that some muscle mass loss is unavoidable. New research suggests that, in men at least, creatine can counter this.
Creatine Monohydrate Recommended Use: As a dietary supplement take 1 heaping teaspoon once a day, 1 hour before workout. Always take with 8 ounces of liquid.
Loading Phase of Creatine
Creatine products suggest you take a “loading dose” over the first five days-5gm four times a day-so your muscles become saturated with the stuff. But recent research suggest a loading phase is not required to benefit from creatine. One study observed a significant rise in muscle creatine in response to only 3gm a day.
When to take Creatine Monohydrate
The best time to take a creatine supplement is immediately after exercise. It’s a window of opportunity when your muscles are most receptive to taking up the substance. Take full advantage of this by taking creatine with a source of simple sugars, such as fruit juice, and whey protein immediately after exercise. These three nutrients, in conjunction with the anabolic hormones that are released through exercise, will combine to build new muscle and recharge depleted energy reserves.
What to take creatine with: Initially, make sure you have your creatine with some carbs to ensure easier absorption. You need about 80gm of carbs per 3-5gm of creatine. But only for the first few days. After that, just take the creatine on its own.
Bodybuilding nutrition expert James Collier advises necking your powder in a hot, sugared drink (though not boiling as creatine is destroyed at very high temperatures) so it dissolves more easily, along with some fruit or fruit juice.
How long to take Creatine for: Trainer Andrew Hamilton recommends cycling creatine (alternating periods of use and non-use). Many athletes follow five week cycles, of one week loading & four weeks of maintenance, then five weeks ‘off’.
Recommended Use
As a dietary supplement take 1 heaping teaspoon once a day, 1 hour before workout. Always take with 8 ounces of liquid.
Ingredients
Creatine Monohydrate
* Disclaimer :These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.