Creatine monohydrate is a natural substance found in a variety of foods, especially red meat. It has several properties, highly valued by athletes. If you want to benefit from all of them, it is necessary to ingest the right amount. In order to do so, there is nothing better than a creatine monohydrate supplement.
- 1 Key Facts
- 2 Ranking: The best creatine monohydrate supplements on the market
- 3 Shopping Guide: Everything you should know about creatine monohydrate
- 4 How does creatine monohydrate work?
- 4.1 How does creatine monohydrate provide more energy?
- 4.2 How is ATP reinforced?
- 4.3 How should I take creatine monohydrate?
- 4.4 Does creatine present side effects?
- 4.5 Who can take creatine monohydrate?
- 4.6 Can you stop taking creatine?
- 4.7 Is creatine monohydrate only for athletes?
- 4.8 Why is creatine important for our organism?
- 5 Shopping Criteria
- 6 Summary
- Creatine monohydrate increases muscle mass and improves strength.
- It is responsible for increasing endurance and providing the athlete with extra energy, while reducing recovery time after sports.
- This supplement is not only very effective, it is also totally safe and legal. It also does not present any major side effects. It is therefore perfect for all athletes looking to improve their performance.
Ranking: The best creatine monohydrate supplements on the market
Below, we review the best creatine monohydrate supplements you can find on the market. In this section, you’ll discover which one is right for you or your loved ones.
No. 1: Optimum Nutrition, creatine powder (600 g)
This creatine powder by Optimum Nutrition brings you what you need to enhance your performance. With 5 grams of pure creatine monohydrate by world-renowned Creapure®, each serving provides an optimal dose to help you achieve your goals. It is unflavoured and micronized, making it both easier to combine and consume.
Packed with 600 grams, each box delivers approximately 114 servings. While consumers have praised the value for money of Optimum Nutrition’s product, the reputation and quality of Creapure’s creatine has made it a go-to product for many. Available in 5 sizes ranging from 150 g to 2,000 g.
Tip: Remember that creatine better dissolves in liquids at higher temperature.
No. 2: Allmax, creatine powder (1 kg)
Allmax Nutrition’s brand-new creatine is their very own: CreaSyn. This micronized creatine monohydrate is supposed to be particularly small in size, leading to a greater solubility – a common problem with creatine powders. With over 15 years of experience in the fitness supplement industry, Allmax’s reputation is built on years of offering top-quality products worldwide.
Innovation meets tradition. While Allmax has recently changed their creatine from Creapure to CreaSyn, consumers have been very satisfied with the new formula, more easily dissolvable. According to users, one aspect of the product that hasn’t changed is its high quality. Don’t be afraid to try something new for a better you!
No. 3: Six Star Creatine X3, creatine powder (1.13 kg)
One serving a day of this product is all you need to enhance your muscle performance and reach your goals. With athletes such as Russell Westbrook and Ron Gronkowski backing up this creatine powder, you know it is made specifically for athletes. The fruit punch flavor is reportedly tasty, while consumers have appreciated the value for money of the product.
No. 4: Body Fortress, creatine capsules (120 units)
Body Fortress developed these creatine monohydrate capsules to provide you with an easier, quicker ingestion of the supplement you need to increase your muscle mass. According to the company, users should take 5 capsules once per day. This pre-workout creatine is most efficient when used with strength training.
What most makes Body Fortress’s product stand out is its capsule form, rendering transport and consumption easier for many users. The small downside may be that one box provides for barely a month of creatine; make sure to stock up! This product is not suitable for vegans or vegetarians. Remember to stay hydrated while using creatine supplements.
No. 5: Cellucor, Cor-performance creatine powder (362.87 g)
Used by the world’s fittest man for the last three years, Mat Fraser, Cellucor is a quality brand for professional athletes and aficionados alike. Coming in a box that provides approximately 72 servings, this powder is micronized and unflavoured – two key factors for consumers. 5,000 mg of creatine monohydrate is what you’ll get in a single scoop.
Shopping Guide: Everything you should know about creatine monohydrate
Before purchasing a creatine supplement, you should ask yourself why you need it or what properties it contains to make it necessary for your body. In this section, we address the most frequently asked questions from users regarding creatine monohydrate.
Creatine is a natural substance that is generated in the liver from three amino acids: arginine, glycine and methionine. It is carried through the blood to the muscle fibres. Afterwards, it is stored until it is used. When intense physical effort is made, creatine is released in the form of energy.
Creatine is vital for athletes. The problem is that it is very difficult to produce the amount needed, regardless of how balanced your diet is. An additional intake is needed to face the effort involved in the practice of high intensity exercise.
Taking a supplement of creatine monohydrate allows you to do sport more intensively. This is a perfect nutritional supplement for those who perform exercises that combine high intensity with short duration. It is one of the most popular supplements among athletes.
Why is creatine monohydrate the best option?
It is true that different supplements based on creatine can be found on the market. However, creatine monohydrate is chosen by most athletes. Why? We analyze this in the following lines. But first, let’s look at the history.
When did the use of creatine monohydrate start?
Creatine monohydrate began to be used in the 1990s. It quickly became very popular. It was the perfect time, as there were no healthy alternatives. Some athletes were risking their careers, and their health, using illegal substances, with various side effects.
Creatine monohydrate made professional athletes develop their muscles without jeopardizing their professional future. Today, creatine monohydrate is available to all types of athletes, both professional and amateur.
How does creatine monohydrate work?
Scientific evidence indicates that a supplement of creatine monohydrate facilitates the presence of this substance in muscles, especially when performing anaerobic exercise. Remember that this type of exercise is short and strength-based, such as weight lifting or short runs. It provides a large amount of energy in a very short time.
How does creatine monohydrate provide more energy?
Adenosine triphosphate, ATP, is a molecule that is part of all living things. It is the largest source of energy that cells are able to use to carry out their various activities. It is responsible for providing the energy needed to perform physical activities.
When there is excess ATP in muscle cells, this substance can bind to creatine. The combination facilitates the creation of an energy reservoir, which can be saved for use when playing sport.
Taking a supplement of creatine monohydrate allows you to exercise more intensively. It is therefore a perfect nutritional supplement for those who perform exercises that combine high intensity with short duration.
How is ATP reinforced?
If an adenosine triphosphate molecule loses a phosphate molecule, it decomposes into ADP. When this happens, energy is released, strengthening the cells while exercising. As soon as the ATP reserves are depleted, the athlete will notice how their performance declines.
Creatine phosphate serves to reinforce ATP, providing the athlete with the energy he or she needs.
Creatine monohydrate supplements allow you to safely achieve better performance.
How should I take creatine monohydrate?
Below is a table with general recommendations for the amount of creatine monohydrate you need to take. It is divided into three phases. The first loading phase lasts a week. It is optional, as it seeks to accumulate muscle mass more quickly. This is how you get results sooner.
Then follows the maintenance phase, which can also be the initial one, in which the results are secured. The third and last stage is the recycling phase.
The quantities in the table are merely indicative. Many experts recommend a personalized intake, which would be 0.1 grams per kilo of body weight per day during the maintenance phase, an amount that should be divided amongst the intakes listed in the table.
You can also find out at what time of the day it is recommended to take creatine.
|Loading phase||Maintenance phase||Recycling phase|
|5-7 days||3-4 weeks||2 weeks|
|4 daily doses||3 daily doses||—–|
|5-gram dose||3-gram dose||—–|
|Breakfast, before and after training, before sleeping.||Before and after training, before sleeping.||—–|
Does creatine present side effects?
Taking creatine monohydrate is generally safe. Side effects do not usually appear and, if they do, it is during the loading phase. The most common are related to the digestive system and include stomach pain, cramping, diarrhea, or intestinal cramps.
If you start directly in the maintenance phase, the chance of side effects is reduced to a minimum.
Beyond what is stated above, taking creatine is not harmful. Naturally, it is necessary to follow all recommendations regarding its use. Seeking professional advice is best. In this way, the intake will be controlled at all times.
Who can take creatine monohydrate?
Creatine is a safe supplement for both healthy men and women. If you suffer from any disease, it is of course necessary to consult with a doctor about the suitability of taking it or not.
Can you stop taking creatine?
Even if you stop taking creatine, your body will continue to produce it. But it is undeniable that the same effects will not be achieved. You may notice less resistance and a slower recovery. Above all, it is possible to lose the explosiveness associated with its use.
It is recommended to ingest creatine every day, even if you are not training. However, it may be advisable to cut the amount in half on those days.
Is creatine monohydrate only for athletes?
If the goal is to improve performance or increase muscle mass, then it is. But it has other applications related to brain functioning and cognitive development. It can also help treat depression and diseases like diabetes.
However, in these cases, it should always be used under strict medical control.
Why is creatine important for our organism?
These are the advantages and disadvantages of creatine monohydrate, which we have summarized in a table:
It is important that you consider a number of aspects when purchasing your creatine monohydrate supplement:
It is legitimate to want to save money when buying, but this should come before purchasing a quality product. Otherwise, the poor quality will end up costing you more. It is necessary that you check that it is manufactured under Canadian standards.
Most creatine supplements come in powder form. The aim is that you can mix them with water, with juices or with the protein shake, for example. However, there is also the possibility of buying this substance in capsules. This may be more convenient in some cases.
It is important that you place your trust in a supplier who guarantees that you will always have the product you need on time. Keep an eye on whether you are buying in Canada or abroad. In this second case, the delivery times can be much longer.
If you have any allergies, it is very important that you check that the creatine is free of allergens. Some may contain traces of certain foods. Others may be with or without gluten and lactose.
Check that the creatine you buy is 100% pure and does not contain any kind of additive. You will naturally obtain better results if you rely on a quality product.
As you have seen, creatine monohydrate supplementation can greatly help you increase your muscle mass. You will have greater physical endurance, more strength and shorter recovery time when exercising.
It is a product that has been used for decades and has improved the performance of all types of athletes. Always make sure you take the amount you need, and measure the results you are getting.
If you want to get the most out of creatine monohydrate, always seek professional advice. With this supplement, you can achieve truly remarkable results.
(Source of featured image: Trojanowski: 88972458/123rf.com)