What is Creatine Monohydrate?

Creatine monohydrate is a natural substance found mainly in the skeletal muscle cells of the human body. Made up of three amino acids l-methionine, l-arginine, and l-glycine it is produced in the liver and to a small degree in the kidneys. It is used in the body to provide energy to all the cells in the body especially the muscle cells by increasing the amount of ATP (adenosine triphosphate) available. This ATP that is created is used to fuel all muscle contractions in the body via the Phosphocreatine Synthesis cycle. Although creatine monohydrate is not an essential nutrient it is very necessary to intense training and physical strength. Creatine is used widely by athletes and resistance trainers to increase strength, power, endurance and explosive strength. Creatine is naturally occurring in foods such as beef but supplementing with exogenous creatine monohydrate is a much easier and more efficient way to increase creatine stores to induce more muscle growth and much more intense training. Creatine is among the most popular and effective supplements available and is very important to anyone looking to improve physical performance.

How to take Creatine Monohydrate?

For maximum creatine effectiveness one must first do a Loading Phase with creatine before moving into the maintenance phase to allow creatine saturation to get up to maximum levels and the supplement to realized more quickly.

The Loading Phase (Day 1-7): Consume 20 grams (4 rounded teaspoons) of creatine monohydrate per day. This is best split into 2-4 doses to prevent stomach discomfort.

The Maintenance Phase (Day 7- On): A dose of simply 5grams (1 rounded teaspoon) immediately post workout on training days, or before bed time on rest days is best.

What to stack it with?

Creatine monohydrate is most effective when stacked with some type of glucose based sugar to transport it into the muscle cells. Using a carbohydrate such as dextrose, maltodextrin, or waxy maize at a dose of 30g of carbohydrate-5g creatine is optimal. This will provide a shuttle to push creatine into the muscle cells with more efficiency.  

Creatine monohydrate also stacks very well with L-Glutamine and BCAAs.

5g creatine + 5g L-glutamine + 10grams BCAA + *optional (30g dextrose)

That combination when taken post workout is an excellent stack to promote the biggest increases in muscle growth and recovery.

Benefits?

Muscle Building- Creatine Monohydrate is very effective at building muscle by allowing more intense training. Due to the strength, power, endurance, and increased muscle size of creatine via cell volumization it will allow one to train heavier for more reps. Creatine has also been shown to improve muscle recovery and stimulate growth by providing the amino acids necessary for muscles to repair and grow.  

Fat Loss- Not applicable

General Health- Not applicable

**Allergen Warnings: This product does not contain nuts, shell fish, yeast, gluten, lactose, or soy. This product is manufactured in a facility that handles milk products, soy, and peanuts.