Creatine monohydrate is a supplement in the form of tablets or powder, which increases the energy reserves of muscles, and thus - supports the building of muscle mass. The effects of using creatine monohydrate largely depend on the method of its dosage. Side effects are very rare, hence creatine monohydrate is considered a safe and effective conditioner. See what the correct dosage of creatine monohydrate looks like and which supplement to choose: monohydrate or malate?

Creatine monohydrateis the most popular form of creatine - it is cheap, highly digestible, and at the same time great for beginners. Nevertheless, many people face the dilemma of which type of supplement to choose:Mole monohydrate or malate ? In the opinion of some bodybuilders, the latter type of supplement is even more effective.

Read the article to find out what creatine monohydrate is, how it differs from malate and what its correct dosage should look like.

  1. Creatine monohydrate - what is it?
  2. Creatine monohydrate - effects
  3. Creatine monohydrate or malate?
  4. Creatine monohydrate - dosage
  5. Creatine Monohydrate - side effects

Creatine monohydrate - what is it?

Creatine Monohydrateis a chemical compound that combines the molecule of creatine and water into one molecule. Independent laboratory studies show a very high bioavailability of this basic form of the supplement. According to them, ourbody is able to use as much as 93% of the ingested dose . Which means that out of 10 grams consumed, 9 will be absorbed.

Creatine itself consists of arginine, glycine and methionine and occurs naturally in our body. It is mainly produced in the liver. It is transported to the muscle cells by blood. There, it combines with phosphate to form creatine phosphate. This, in turn, is broken down in the muscles to create ATP, a form of energy. This process is one of the body's energy pathways. It is used during intense, short-term effort such as sprinting. After exceeding 6 seconds of work, the body begins to switch to a different energy path.

Check: CREATINE - types, dosage, effects, side effects of the conditioner

Monohydratecreatine - effects

Creatine monohydrateis used primarily in strength sports, where it fulfills its role perfectly. It supports the organism's maximum exercise capacity. It also accelerates the growth of muscle mass, which is caused by the increase in muscle energy reserves.

Takingcreatine monohydratealso helps to improve intercellular hydration. It facilitates the penetration of water through cell membranes. As a result of its use, the thickness of the muscle fibers increases by about 15%. This means that the level of lean body mass increases. Creatine also reduces muscle acidity, which helps to improve endurance and extend their work time.

In conclusion, creatine monohydrate improves endurance and muscle strength. This translates directly into an increase in muscle mass. Their appearance is also improved.

Worth knowing

Mole monohydrate or malate?

When deciding on the form of creatine, we most often face the dilemma of which type to choose:creatine monohydrate or malate ?

Monohydrate is recommended primarily to beginners and strength trainers. Creatine malate, on the other hand, for people training endurance sports. It is a question of less water retention, which however, places an additional burden on sustained efforts such as running. The price may also be decisive, because the popular cm3 is a bit more expensive.

Creatine monohydrate - dosage

The basic recommended creatine dosage is5 grams daily . It is important not to do so-called creatine cycles.This is themyth. Creatine is best supplemented constantly. Thanks to this, its level in the body will reach and remain at a high level. It will be conducive to the increase of strength, endurance and muscle mass.

Another important piece of information is that you should not perform saturation phases. The body is not able to absorb such large doses at once and the excess is simply removed. This is a waste of the supplement. However, manufacturers often describe the use of saturation phases in the product description. This is due to two factors. The first is the duplication of the so-called old school method, the second is the fact that using saturation phases faster we will have to buy a second can of creatine monohydrate.

Many people recommend that you consume creatine on an empty stomach or before training. It has become an ingredient of many pre-workout supplements. However, there are no studies that show that monohydrate is less well absorbed with food. Creatine occurs naturally inred meat, which may indicate that the body can easily absorb it. Taking creatine on an empty stomach may irritate the stomach a bit.

Regarding the time of application, it is safe to say that it is of less importance than the recommendation to take the monohydrate constantly. Creatine consumed before training should really support exercise capacity. Taken after training, it will positively affect regeneration.

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Creatine Monohydrate - side effects

He althy people are not exposed to any side effects of using creatine monohydrate. Don't worry about kidney damage or any other myths circulating on the web.

For example, one of the most repeated theories about creatine is that you should do creatine cycles to feel the supplement's effects and thus give your kidneys a rest. The first part of this myth does not follow logic in itself. Muscles that are saturated with more creatine are stronger and more enduring. We stop feeling it because we get used to it. By discontinuing supplementation, the level of saturation decreases, and thus the muscles lose their strength and endurance. Restarting the cycle only brings the saturation back to its maximum level - a state that was previously normal for us, but now feels different as a new one.

The second part of the myth is that you should drink more water because creatine strains the kidneys. However, the increased supply of water in itself forces the kidneys to work harder. Taking these myths seriously, people who drink 4-5 liters of water on a daily basis because they are physically active would need to start drinking about 8-10 liters.

In conclusion, creatine monohydrate is one of the best-researched and safest forms of creatine that you can safely include in your diet to increase muscle mass and improve athletic performance.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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