Creatine Monohydrate

Creatine is a naturally occurring compound found in muscle cells. Creatine is stored in the muscles as phosphocreatine and comprises three amino acids: arginine, glycine and methionine. Phosphocreatine is used to regenerate adenosine triphosphate, also known as ATP, the body’s main energy source for muscle contractions. Increasing creatine levels, therefore, enhances energy production. 

Creatine is synthesised in the body from amino acids, mainly in the liver, kidneys, and pancreas, and can also be obtained through dietary sources such as meat and fish. It is widely used as a dietary supplement, especially among athletes and bodybuilders, due to its potential to enhance strength, increase muscle mass, and improve exercise performance.

Creatine helps your body produce energy more quickly. It helps in the production of ATP, which serves as a crucial energy source during high-intensity activities. By increasing the availability of ATP, creatine supplementation can help you:

• Train harder by providing quick energy
• Lift heavier weights or do more reps
• Sprint faster or perform explosive movements
• Recover quicker between sets or workouts

Some studies also suggest that creatine may support cognitive function and protect against neurological disorders, although more research is needed in these areas.

If you’re new to taking creatine monohydrate, then you will need to start with a loading phase. This is where you consume about 20 grams per day, divided into 4 doses of 5 grams each, for the first 5 to 7 days. Doing this helps to saturate your muscles with creatine more quickly. After the initial loading phase, you can transition to a maintenance dose of 3 to 5 grams of creatine powder per day. It's best to take creatine with a meal, preferably with carbohydrates and protein, or with a protein shake after a workout to enhance absorption. As creatine draws water into your muscle cells, it's important to stay hydrated and always follow the dosage instructions on your creatine supplement.

The most important thing to remember when using a creatine supplement is to take 3 - 5 grams every day for optimum muscle saturation. Ideally, you should take it after a workout as this offers the best uptake into muscles. This is because training increases blood flow and insulin sensitivity, which helps shuttle creatine into muscle cells more efficiently. Try to take it with a carbohydrate and protein source such as in a post-workout shake to enhance absorption.

You can also take creatine monohydrate 30 - 60 minutes before a workout to ensure it’s in your system while you train. However, creatine isn’t a stimulant; it builds up in your muscles over time, and so it won’t give you an immediate boost like caffeine or a pre workout shot. You should still take creatine on rest days to keep your muscle creatine levels topped up.

Yes, you can get creatine monohydrate from natural sources as it is present in several foods. Creatine is naturally found in animal products, and primarily muscle tissues. Meat and fish are rich sources of creatine, and foods such as beef, pork, and chicken, as well as seafood like salmon and tuna, contain measurable amounts of creatine. 

However, if you want to experience the benefits of creatine for athletic performance or strength gains, the levels of creatine in these foods might not be sufficient. This is why creatine supplements are a great choice, increasing creatine quickly and effectively.

The creatine loading phase involves taking a higher dose of creatine for 5 - 7 days to rapidly build up your body’s muscle creatine stores. You typically consume around 20g per day spread out across 4 doses of 5g at a time. It’s divided this way to enhance absorption and minimise any potential stomach discomfort. The aim of the loading phase is to saturate the muscles with creatine more rapidly, and thereby enhance its benefits. The loading phase can lead to quicker improvements in strength, power, workout volume and muscle fullness. 

After the loading phase, individuals usually switch to a maintenance dose of 3 to 5 grams per day to sustain elevated muscle creatine levels. The loading phase isn’t essential and some people choose to skip it altogether. The results will be the same without a loading phase, but muscle saturation will take about 3 - 4 weeks instead of 5 - 7 days.

Yes, creatine powder is suitable for vegans and vegetarians. Creatine naturally occurs in animal products like meat and fish, but creatine supplements are made using synthetic creatine produced in labs. This makes it 100% vegan-friendly. A plant-based diet actually means that vegans and vegetarians often have lower baseline levels of creatine in their muscles, so supplementing with creatine powder can offer even greater benefits, including improved strength, energy during high-intensity exercise, and better recovery. 

When choosing a creatine supplement, look for pure creatine monohydrate with no added animal-derived ingredients or gelatin capsules.

Creatine monohydrate is one of the most well-researched and safest supplements available. When taken at recommended doses, it has very few side effects. However, some people may experience mild issues, especially during the loading phase or when not staying properly hydrated. The main side effects to be aware of are water retention and temporary weight gain from creatine drawing water into your muscle cells. This won’t last long and can be reduced with adequate hydration. Bloating and discomfort, caused by taking large doses, may also occur especially during the loading phase. Taking smaller amounts spread evenly throughout the day can help with this.

You can safely take creatine with a variety of other supplements, including: 

• Protein powder - Whether whey or plant-based, using a protein powder alongside creatine is a convenient and effective combo post-workout that can help boost muscle recovery and growth
• Carbohydrates - Carbs increase insulin, which helps move creatine into your muscle cells. A protein shake with added creatine after training will give you the benefits of both
• Pre-workout - A lot of pre-workout supplements already contain creatine, but if they don’t, it’s safe to add it. Pre workout acts immediately while creatine works long-term, so stacking gives an initial boost and a long term energy source
• BCAAs and EAAs - These amino acids support muscle repair and recovery and can be taken with creatine during or after workouts
• Multivitamins or Omega-3s - As there is no interaction with creatine, taking vitamins or Omega 3s is safe and beneficial as part of a well-rounded supplement plan

If you are taking creatine monohydrate with other supplements, be aware of double-dosing and check that the additional supplements do not already contain creatine to avoid excessive intake. You should also stick to the recommended daily amount of 3 - 5g of creatine monohydrate, and stay well hydrated, especially when stacking multiple performance supplements.

It's recommended to drink plenty of water when taking creatine. Using creatine supplements can lead to an increase in water retention within muscle tissues. If fluid intake isn’t replenished, this could result in mild dehydration. Being adequately hydrated supports creatine for optimal results and also supports kidney function, and overall health. The exact amount of water needed will vary depending on individual factors like body weight, activity level, and climate, but a general guideline is to aim for at least 8-10 glasses of water per day, and more if engaging in intense exercise or living in a hot environment.