ByTheWhey Creatine

What is Creatine Monohydrate?

Creatine Monohydrate is one of the most extensively studied and affordable supplements available. Naturally occurring in the body and found in small amounts in meat and fish, creatine acts as a key energy source for muscles. It is a staple for bodybuilders, athletes, and anyone involved in high-performance sports.

What Are the Benefits of Creatine Monohydrate?

Creatine Monohydrate effectively boosts power output, increases muscle size, and enhances overall strength.

The Science: Creatine Monohydrate

• Study: https://www.ncbi.nlm.nih.gov/pubmed/29138605
  “In summary, creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training.”

• Study:  https://www.ncbi.nlm.nih.gov/pubmed/25946994
  “Creatine supplementation is effective in lower limb strength performance for exercise with a duration of less than 3 min, independent of population characteristic, training protocols, and supplementary doses and duration.”

Note: While several forms of creatine exist, Creatine Monohydrate stands out as the most researched, results-driven, and cost-effective option. There’s no need to pay more for alternatives that lack comparable evidence.

Who Should Use Creatine Monohydrate?

Creatine is ideal for individuals engaging in high-intensity activities, including bodybuilders, powerlifters, sprinters, and team sports athletes like rugby players. It’s also highly beneficial for anyone seeking to enhance their strength, build muscle, or improve physical performance and physique.

Important Dosage Information

There’s a common misconception that timing is critical when taking creatine. Research shows timing is not essential. For optimal results, start with a loading phase: take four 5-gram servings daily for 14 days to fully saturate your muscles. After this period, maintain creatine levels with one to two 5-gram doses per day.