What is creatine monohydrate?
Creatine is a substance that occurs naturally in the body and is responsible for the energy supply in the muscles. Creatine monohydrate as a supplement is used especially in sports to increase performance and accelerate muscle growth. Creatine Monohydrate itself is a non-essential amino acid that plays an important role in the body in the conversion of ATP to ADP and thus, supports the above-mentioned energy supply of the muscles. A sufficient supply of creatine monohydrate can therefore increase the amount of available energy.
Taking creatine monohydrate
The dosage of creatine monohydrate depends on the training goal. It is important to consider age, gender, health status and fitness level. 1. slow load 2. fast load 3. continuous use This may also be of interest to you:
- Loading phase: intake of 3g creatine monohydrate per day divided into 2 single doses over a period of 4 weeks
- Maintenance phase: intake of 0.03g creatine monohydrate per kg body weight over a period of 4 weeks
- Weaning phase: continuous reduction of creatine amount per day
- Loading phase: intake of 0.3g creatine per kg body weight distributed over several single doses over a period of 7 days.
- Maintenance phase: intake of 0.03g creatine monohydrate per kg body weight over a period of 6-8 weeks.
- Weaning phase: continuous renewal of creatine amount per day over a period of 4 weeks.
- Permanent intake of 3g creatine per day.
There is no phase division in the continuous intake.
- Creatinine Capsules
- The creatinine cure
- Creatine Powder
When taking creatine, one should first follow the intake recommendations of the respective manufacturer. Some studies on the correct intake of creatine, however, suggest that the optimal time to take creatine 30-60 minutes before training should be. If you are currently in a phase intake, then of course one of the daily portions should be taken at this time.
Creatine needs about 30-60 minutes until it is absorbed by the body and is available in the bloodstream. There it remains for 1-1.5 hours. Since the natural creatine stores are emptied during training, one should train during the time in which the additionally supplied creatine takes effect.
Otherwise, the excess creatine is converted to creatinine and excreted by the kidneys. However, taking creatine after training and on non-training days can also be useful, because although creatine does not remain in the bloodstream for long, it can be stored in the muscles. If the stores are emptied after training, they can be filled up again more quickly with a dose of creatine afterwards.
Ultimately, it must be decided individually which is the most effective and least risky time to take creatine in order to achieve personal goals. In any case, care should be taken not to exceed the maximum dose in order to avoid undesirable effects. Creatine monohydrate is particularly useful for sports where a short-term high intensity and the highest possible number of repetitions are desired.
Sports that meet these requirements include sprints, high jump or long jump as well as muscle building. But also in endurance sports creatine can achieve positive effects. However, these effects are then more likely to have an effect on accompanying symptoms such as sore muscles or a reduction in regeneration time.
The basic constitution, diet and personal metabolism also play an important role, so that some people react better to the administration of creatine than others. Overall, creatine is a very well tolerated dietary supplement, as it is also a substance that occurs naturally in the body. People who do not have any health problems can take creatine without great concern, of course always in the right dosage.
Also an additional burden or the risk of kidney damage have not been proven despite extensive studies. Because of the property of water into the tissue, it is obvious that people who have problems with water retention (for example, heart patients), people with kidney damage or other metabolic diseases, the intake of creatine first with their doctor should discuss.Also for pregnant women there are no contraindications to the intake of creatine, so it is generally true that a doctor should be consulted if uncertainties arise. In principle one should always follow the manufacturer’s instructions.
Special attention should be paid however also to it whether additionally still different Supplementen are taken, since these can affect the admission of the Creatine. Combined preparations can also affect the effect and should therefore always be controlled in their mode of action. In general, the following things should be considered when taking creatine:
- Interactions with other supplements or drugs
- Interactions with food
- Basic diseases that could influence absorption (e.g. heart disease, kidney damage)
- Dosage form of creatine (powder, capsules, etc. )
- Desired effect of creatine (muscle building, regeneration)
- Type of intake (cure or long-term)
All articles in this series:
