The popularity of creatine monohydrate among food supplements is due to its unprecedented effects. There is no supplement that has a noticeable and visible effect on development like creatine monohydrate – including the new “modern” creatines. Its effectiveness and safety have been proven by dozens of researches over the years. It is a safe, doping-free active ingredient for everyone to use.
What is creatine?
Creatine is an amino acid made up of the amino acids glycine, arginine and methionine. It is naturally present in the body in the form of free creatine and creatine phosphate. Most are found in skeletal muscle, about 95%, and the rest is stored in the heart, brain, and testicles. The normal daily creatine requirement for an 80-100 pound person is 2-3 grams per day.
What is 100% Creatine Monohydrate?
The name creatine monohydrate is derived from the attachment of a water molecule to a creatine molecule. It was the first creatine to be shown to have a muscle- and strength-enhancing effect, and as a result, it is the most researched and proven form of function nowday. It gives great results to most users and is mainly well tolerated in micronized form. Non-micronized forms in some cases cause stomach upset and diarrhea. In addition, monohydrate is not the most expensive form of creatine on the market today. 100% means that the manufacturer has only used creatine monohydrate to make the product, ie it does not contain any other active ingredients.
Taking it can significantly increase your athletic performance. It is especially useful for short-term loads that require high strength and intensity, such as weight training. During taking, those who respond well to it develop relatively large amounts of muscle mass and strength relatively quickly. Another beneficial effect is that it regulates blood sugar levels and increases insulin sensitivity.
Do you really get watery?
It is a common misconception that creatine dehydrates or that one type dehydrates another kind of type, or some creatines bring weight while others prefer strength. The reality, however, is that all types of creatine have the same effect of attracting water to muscle cells, which greatly promotes muscle growth by providing more nutrients to the muscle cells. Many people use it in conjunction with large amounts of fast-absorbing carbohydrates, which can absorb significant amounts of water and can also cause significant fat gain in athletes with slower metabolism. This process is commonly considered to have a moisturizing effect on creatine, although it has nothing to do with it.
Instruction for use
There are four very important things to consider when taking creatine monohydrate:
- It is only worth using as a cure!
This means taking a break of at least 3-4 weeks after 40 days of creatine use. During this time, the body is back to normal creatine levels. According to several years of research, long-term creatine use has NO side effects, it is only unnecessary in terms of weight gain, because after this 40-day period, the body gets used to creatine and loses its effect!
- The creatine cure should be divided into one “Refill” and one “Hold” section!
This means that in the first few days of taking creatine, a larger, so-called use a loading dose. Numerous studies have shown that it works ONLY when used at a higher dose for at least 5 days after starting treatment. After topping up, a small, so-called use of a maintenance dose. Further research has shown that taking higher doses throughout the course of treatment is NOT of any benefit.
- The third and most important thing: It should be taken with carbohydrates EVERY TIME!
This is because creatine is delivered to the muscles by a hormone called insulin, so the higher the insulin level, the more efficient it is to deliver creatine to the muscle. The fastest and safest way to increase your insulin levels is with a dose of glucose. The so-called creatine transport systems already contain the right amount of glucose in addition to creatine. However, it is NOT recommended that anyone drink glucose several times a day except after the workout. Solution? After a workout, creatine monohydrate can go into a protein-carbohydrate smoothie and should be taken before the rest of the day before carbohydrate meals.
- It should be taken on an empty stomach every time!
This is because creatine monohydrate decomposes very rapidly in an acidic environment. If you stay in the stomach for a long time, the stomach acid breaks down most of it, so it cannot be absorbed and does not have the expected effect. If someone takes it with protein (except for fast-absorbing whey after a workout) or fats, much of it will be ruined in the stomach and won’t have an effect!
Additional Tricks Related to Taking Creatine
- Perfect absorption requires a clearer solution (the higher the glycemic index of the solution, the better the absorption of creatine). The faster creatine passes through the stomach, the less damage the acidic environment of the stomach will be and the more efficient it will be absorbed.
- Therefore, it is good to take creatine on an empty stomach (which in turn can irritate sensitive stomachs).
- Therefore, creatine is not good in milk, carbonated drinks, protein shakes, etc. (both slow down the passage through the stomach or break down creatine). Clean water with glucose is best!
- Chromium picolinate and vanadium sulfate elicit an insulin response, making it more efficient to absorb.
- Sodium ions are very important for absorption. Therefore, it is advisable to eat salty during the creativity course.
- Creatine monohydrate binds a lot of water. Each gram of carbohydrate ingested is an additional 4 grams of water. This is why you need to drink plenty of water (fluids) during your creatine treatment. At least 2-4 liters per day. This water allows the muscles to become in an anabolic state, that is, to build the body.
- During taking, muscle cells incorporate proteins more efficiently. Therefore, it is advisable to use larger amounts and higher quality proteins during the creativity course. A protein with a high proportion of bound chain (BCAA) amino acids (isoleucine, leucine and valine) is good. These are like 100% whey protein and egg white.
- The body excretes excess creatine in the urine through the kidneys. Taking higher than recommended doses puts unnecessary strain on the kidneys. If you have any kidney problems, talk to your doctor before taking creatine. In case of nephritis, the creatine treatment should be stopped immediately! If you are having a urine or blood test during a creatine treatment, tell your doctor about higher protein and creatine intake, as this will change the test results.
- At the end of the creatine treatment, the body slowly gets rid of the water retained (especially if the person stops taking carbohydrates), so there is a slight decrease in body weight. To prevent this, it is advisable to take anti-catabolic (anti-muscle breakdown) substances at the end of the creatine course: HMB, CLA, BCAA, higher doses of WPC, Anticatabolic Fuel, OKG, AKG Fuel, etc.
Nutritional and dosing information
One serving: 1 teaspoon (5 g)
Daily dose: 2 teaspoons (10 g)
Each doy pack contains 100 doses, equivalent to 50 daily doses.
|In 100 g of product||In one serving (5 g)||Daily dose (10 g)|
|Creatine Monohydrate||100 g||5 000 mg||10 000 mg|
|– of which creatine||87,92 g||4 396 mg||8 792 mg|
Composition: 100% micronized creatine monohydrate.