The most common form of Creatine that you can find on the shelf is Monohydrate, which is made by combining one molecule of creatine with a molecule of water. There is extensive evidence from studies proving that Creatine Monohydrate is effective in increasing energy, strength, and stamina during workouts.
What Is Creatine?
Creatine is an organic compound found in trace levels in meals such as meat and fish. In the body, it plays a crucial role in energy production, particularly during high-intensity activities. When consumed as a supplement, creatine is typically in the form of creatine monohydrate, easily absorbed by the muscles.
Once inside the muscle cells, creatine helps regenerate ATP (adenosine triphosphate), the key energy source for muscle contractions. This increased ATP availability translates to improved strength, power, and endurance during workouts or physical activities.
Creatine supplementation has been extensively studied and shown to be safe and effective for enhancing athletic performance, promoting muscle growth, and supporting recovery.
Can some women in particular benefit more from creatine?
Creatine has unique benefits for women over 50. The Journal of the International Society of Sports Nutrition found that, in addition to the cognitive benefits cited, creatine supplementation can help support healthy bones and skeletal muscle mass, which is a common concern that comes with ageing.
In one study, a group of postmenopausal women were given creatine and asked to do resistance training. The study showed increased physical function, lower limb lean mass, and overall improved quality of life.
Can You Take Creatine And Pre Workout Together?
Yes – absolutely. Adding creatine to your pre workout, will directly stimulate ATP, so you can create more muscle fuel, in conjunction with the performance benefits of your pre workout ingredients. Studies show that Beta-Alanine and Creatine taken together can benefit high-intensity training performance, strength, and lean muscle mass.
Should You Take Creatine on Rest Days?
Supplementing with creatine on rest days helps boost your muscle stores of creatine.
While taking creatine supplements might pose the most benefit on workout days, supplementing when your body is in active recovery can help reduce soreness and heal muscles more quickly.
So yes, if you are serious about improving your performance and recovery you should absolutely ensure you're getting enough creatine on rest days, too.
How to take creatine
Most people would benefit from taking between 3-5 grams of creatine every day. Some creatine products recommend going through a loading phase of taking 20 grams a day for the first 7 days and then bringing the dose down to 5 grams a day from there on. Studies show that the loading phase does increase creatine in the muscles a bit faster.
Which type
There are many types of creatine on the market. The only one that has been shown to consistently work and be safe in hundreds of studies is creatine monohydrate.
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