Over the past 25 years, Creatine has been one of the most heavily researched nutritional supplements and is currently the most effective ergogenic supplement for increasing high-intensity exercise capacity and lean body mass.
Of all the different forms of Creatine the most common and most researched form is Creatine Monohydrate. Creatine Monohydrate is the combination of one creatine molecule and one water molecule, it is 100% safe, with clinical trials lasting up to 5 years reporting no adverse health effects in healthy individuals.
There is a multitude of evidence that supports its effectiveness for building muscle, increasing muscle size, reducing muscular fatigue and increasing muscular endurance as well as supporting brain function.
Creatine Monohydrate directly affects the phosphocreatine stores in your muscles, this helps the muscles to create new ATP molecules, supporting the ATP energy systems which are used for muscle contraction and explosive energy.
Creatine is naturally found in meats like red meat and fish; however, Creatine supplements are completely vegetarian and vegan friendly. As these diets don’t allow for meat the effects of supplementing Creatine are often increased.
A standard does of creatine is 3-5g, usually recommended to be taken 30 minutes before training, however, it can be taken at any time of the day.
For best results Creatine Monohydrate it is often said Creatine should be cycled with an initial loading phase, usually of 10g for the first 1-2 weeks, followed by a maintaining phase of 3-5g for 5-6 weeks and ending with a pause phase of 2-4 weeks without creatine supplementing. However, there is no evidence that suggests this is correct as your body will store creatine in the skeletal system and use it as required.