Creatine Monohydrate

Author: Greg Yau

So, here we go. First supplement review on the page, and boy, it is a big one.

What is it? How does it work?

Without a doubt, creatine monohydrate is one of if not the most popular supplement for serious bodybuilders (maybe just behind protein powder). And it is for a good reason. Although creatine could be found naturally in your muscle cells, supplementing creatine can significantly increase your stores of phosphocreatine, a form of stored energy in the cells that help your body produce ATP, a high-energy molecule that helps your body perform better during exercise (1). The benefits of creatine include improvement in high-intensity exercise, speeding up of muscle growth, and therefore increased muscle mass. Creatine monohydrate users typically take 3-5 grams per day by mixing it with water. Some choose to perform a creatine loading phase by taking 20 grams of creatine every day for a week to help rapidly saturate the muscles. The loading phase is, however, not required and it all comes down to your personal choice.


My Opinion: Is it worth the money?

Simply put, yes. If you have the money, creatine monohydrate is one of the best natural supplements you can get out there on the market. Due to its typically low cost and high efficiency, it is one of if not the most cost-efficient supplements. From my experience with creatine monohydrate, I noticed a noticeable but not drastic increase in my performance at the gym just three weeks after taking it (without the loading phase). It is definitely a good choice of supplement if you are looking to bang out those extra few reps.


Recommended Brands

- Optimum Nutrition Micronized Creatine Powder

- Thorne Creatine

- NOW Sports Creatine Monohydrate


References:

(1) https://www.healthline.com/nutrition/what-is-creatine#what-it-is


Visual(s) Used:

https://www.ironbody.de/Creatine-Monohydrate-300g-Biotech-USA.html?language=en

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