Creatine monohydrate: everything you need to know about this popular supplement

Introduction

Creatine monohydrate has been one of the most researched and used supplements in the sports world for many years. Especially strength athletes and bodybuilders swear by it for better performance, increased muscle strength, and faster muscle growth. But what exactly is creatine monohydrate? Does it really work, and how do you use it correctly? In this article, we provide you with a clear overview of its function, benefits, possible side effects, and dosage advice.

What is creatine monohydrate?

Creatine monohydrate is a natural substance that the body produces from amino acids, but it can also be obtained through food (such as red meat and fish) or as a supplement.It is stored in the muscles and plays a key role in the production of ATP – the direct energy source for your muscles during short, explosive efforts.

What are the benefits of creatine monohydrate?

1. Increased muscle strength and explosiveness

Supplementation with creatine monohydrate increases the amount of available energy in your muscles, leading to better performance in short, intense efforts such as sprinting or weight training.

2. Faster muscle growth

Because you can train heavier or more frequently, creatine indirectly stimulates muscle growth. It also increases muscle volume by attracting water into the muscle cells.

3. Faster recovery

Creatine can help you recover faster between sets and workouts, allowing you to increase your training frequency without overloading.

4. Scientifically supported

Creatine monohydrate is one of the most researched supplements in the world, with numerous studies demonstrating its effectiveness and safety.

How to use creatine monohydrate?

Recommended dosage

There are two ways to use creatine monohydrate:

1. With loading phase:

• For 5 days, 20 grams per day, divided into 4 doses

• Then maintenance phase: 3-5 grams per day

2. Without loading phase:

• Daily 3-5 grams per day

• Effect occurs after about 3-4 weeks

Both methods are effective; choose what fits your preference and schedule.

When to take it?

• Preferably around your training (before or after)

• On rest days with a meal to promote absorption

Mix with:

Water, juice, or for example a post-workout shake. Creatine monohydrate does not always dissolve completely, so it is recommended to stir or shake well.

Are there any side effects or risks?

Creatine monohydrate is safe for healthy individuals when dosed correctly. Possible (temporary) side effects include:

• Weight gain due to water retention

• Mild stomach discomfort at high doses

Drink enough water while using it and adhere to the recommended dosage. Individuals with kidney issues should consult a doctor first.

Conclusion: is creatine monohydrate worth trying?

Absolutely. Creatine monohydrate is safe, effective, and affordable. It supports strength, muscle growth, and recovery – whether you are a beginner or have been training for years. Due to its scientifically proven effects, it is one of the few supplements that truly deliver results.

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