Creatine - Creatine Monohydrate - Benefits and Side Effects of Creatine Monohydrate


Creatine Monohydrate is a Creatine supplement which is used by many bodybuilders and athletes to increase their strength, body mass, high intensity exercise performance and muscle recovery. It has become the most effective and popular supplement available in the market. Creatine comes in various forms and the most popular formula which is used for athletic purposes is Creatine Monohydrate.

It is an amino acid that gives instant energy to the body. The athletes use this supplement for sudden energy during the sports like wrestling, weightlifting and sprinting. Creatine Monohydrate supports the chemical reaction in the body which is occurred when the body experiences sudden exertion. It is created by the body itself and can also be taken in the form of capsules, tablets or powder. It is produced in the liver, kidneys and pancreas naturally. One can take this supplement in two forms :-

Loading - This is more appropriate for those people who take Creatine for the first time. They can take heavy doses of Creatine to give their muscles instant energy. A daily dose of 5-15 grams can be taken after the loading period.

Maintenance - The person should take 5-15 grams of this supplement every day. This can be taken with water or glucose.

How does Creatine Monohydrate work?

The energy of our muscles is increased due to this supplement and this in turn increases the amount of ATP. Strength is dependent on ATP and this enhances more energy to our human body. ATP is a fuel which helps in the muscle contraction. It releases the phosphate molecule and thus provides energy and converts into ADP. The energy which is produced by ATP lasts for ten seconds and then more ATP are produced.

In this way, the phosphate is given to ADP in the manufacture of another ATP. If one has more Creatine Monohydrate then more ATP can be produced and they in turn produce more energy during workouts. The generation of ATP depends on the supply of Creatine.

Benefits of Creatine Monohydrate

  • Increase in endurance levels and muscle strength
  • Increase in muscle peak torque production
  • Increases re-synthesis of glycogen
  • Helps in promoting lean-muscle mass
  • Reduces muscle wasting in post-surgical patients

Side Effects of Creatine Monohydrate

The consumption of this supplement does not cause serious side effects on any person. Some people can experience slight digestive and stomach discomfort such as bloating or gas and some can experience diarrhea problems for few weeks after taking Creatine Monohydrate. Stomach and digestive problems can be removed by reducing the amount of this supplement. Some can even gain weight about 5 pounds in the few weeks and can also lead to dehydration.


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