Creatine monohydrate is a well-studied supplement commonly used alongside resistance training. It is intended to support athletic performance by providing energy for high-intensity exercise. For guidance on incorporating creatine into your fitness routine, consult a qualified health professional.
What is creatine monohydrate?
Creatine is a naturally occurring compound found in your body and in food sources like red meat and some seafood. It plays a role in energy production during high-intensity exercise. Creatine is similar to amino acids and is synthesized from glycine and arginine.
In the body, about 95% of creatine is stored in muscle tissue, with the remaining 5% in the brain, kidneys, and liver. Supplementing with creatine helps support your body's phosphocreatine stores, which are involved in the regeneration of ATP (adenosine triphosphate), the primary energy carrier during short bursts of exercise.
Creatine is generally considered safe for healthy individuals when taken as directed, but people with kidney disease should avoid creatine supplements. Consult a healthcare professional before starting any supplement regimen.
The benefits of creatine in your supplement routine
Creatine has a number of functions that support high-intensity exercise. These include:
Energy support: Creatine provides additional energy reserves by contributing to the production of ATP, which is utilized during short, intense bursts of physical activity.
Hydration support: Creatine helps retain water within muscle cells, creating an environment that supports performance during exercise.
Support for muscle mass maintenance: Creatine's role in ATP production helps in sustaining performance during resistance training.
Cognitive performance support: Emerging research suggests that creatine may also play a role in mental alertness and cognitive performance in some cases.
How much creatine should you take?
The recommended daily intake of creatine monohydrate is up to 3g per day for both men and women, as advised by FSANZ. Exceeding this amount is not recommended. As with any supplement, it’s important to consult a healthcare professional before starting creatine to ensure it aligns with your individual needs.
Creatine is most effective when taken consistently. A loading phase is not required, and you can incorporate it into your daily routine at any time—before or after a workout, or mixed into a shake or smoothie. Taking creatine with a source of carbohydrates may help with absorption.
While creatine can be a helpful addition to your fitness plan, it should complement, not replace, a healthy diet and regular exercise.
Try Muscle Nation's Creatine Monohydrate
Muscle Nation's Creatine Monohydrate is a high-quality, unflavored creatine powder that easily mixes into any beverage. This versatile supplement is designed for those looking to support their physical performance as part of a balanced diet and exercise routine.
Whether you're a seasoned athlete or just starting out, incorporating creatine into your fitness plan can help support your goals. Be sure to consult a healthcare professional to determine the best approach for your individual needs.