Creatine Monohydrate

What’s Creatine Monohydrate？

Creatine Monohydrate is one of the most popular supplements used by people looking to build lean muscle mass and increase strength. According to survey data, over 40% of National Collegiate Athletic Association (NCAA) athletes reported that they have used creatine.

Different Forms of Creatine There are primarily two different forms of creatine, Creatine Monohydrate and creatine ethyl ester. Generally speaking Creatine Monohydrate is substantially cheaper than creatine ethyl ester. Creatine ethyl ester is often marketed as a more effective form of creatine due to its increase bioavailability; However, these claims do not hold up to scientific inquiry. In a study that compared Creatine Monohydrate and creatine ethyl ester to placebo, both Creatine Monohydrate and creatine ethyl ester increase muscle levels of creatine with some evidence in the paper to suggest that Creatine Monohydrate may have actually been more beneficial. Thus, it stands to reason that either Creatine Monohydrate or ethyl ester will work and have very similar effects with Creatine Monohydrate holding a very slight edge in terms of efficacy and cost per serving.

The efficacy of Creatine Monohydrate mystery

Improve athletic performance

During intense exercise, the energy supply of human muscles depends mainly on the breakdown of adenosine triphosphate (ATP). However, the amount of ATP stored in muscles is limited and can only sustain a few seconds of high-intensity exercise. Creatine Monohydrate plays a key role in this process, which can react rapidly with ADP (adenosine diphosphate) under the catalytic action of creatine kinase to re-synthesize ATP and provide continuous energy for muscles.
Sprinters, for example, need to break out strong power and speed in a short period of time, when the muscle’s need for energy is extremely urgent. After the supplement of Creatine Monohydrate, the reserve of creatine phosphate in the muscle is increased, and ATP can be quickly synthesized at a critical moment, so that athletes can obtain more adequate energy support at the start, sprint and other stages, thus significantly improving running speed and explosive power. Relevant studies have shown that sprinters who continue to supplement Creatine Monohydrate for a period of time, their performance of 50 meters and 100 meters has significantly improved. Similarly, for weightlifters, when performing high-weight barbell lifts, the muscles need a huge amount of energy in an instant, and Creatine Monohydrate helps them to break out stronger forces and lift heavier weights in a short time.

Promote muscle growth

Creatine Monohydrate promotes muscle growth in many ways. First, it increases the water content in muscle cells, causing them to swell. This bloated state acts as a bigger “space” for muscle cells, stimulating the activation of signaling pathways associated with muscle protein synthesis. In simple terms, it is like providing a more favorable internal environment for muscle growth, prompting the body to synthesize more muscle proteins.
Secondly, Creatine Monohydrate provides sufficient energy for muscle protein synthesis by increasing the level of creatine phosphate in muscle. Muscle protein synthesis is an energy-intensive process, and adequate energy supply helps to maintain this process efficiently. When the body is in the strength training, the muscle is in the critical period of repair and growth, at this time, the energy provided by Creatine Monohydrate can make the muscle better absorb and use amino acids and other nutrients, accelerate the synthesis of muscle protein, and promote the coarser and growth of muscle fibers. Long-term adherence to Creatine Monohydrate and with appropriate strength training, fitness enthusiasts can clearly see the increase in muscle dimension and muscle line clearer.

Accelerated fatigue recovery

During exercise, muscles will produce fatigue substances such as lactic acid due to continuous contraction and metabolism, and when these substances accumulate to a certain extent, it will lead to muscle fatigue and soreness. Creatine monohydrate can speed up the clearance of lactic acid, so that lactic acid levels in the body more quickly return to normal state. This is because creatine monohydrate is involved in the energy metabolism cycle within muscle cells, promoting the reuse of lactic acid, converting it into an energy substance that can be reused by the body.
At the same time, creatine monohydrate helps repair damaged muscle tissue. Muscle fibers are slightly damaged during exercise, and creatine monohydrate speeds up the repair of damaged muscle tissue by providing energy to muscle cells and promoting protein synthesis. When the body completes a high-intensity training, timely supplement creatine monohydrate, the fatigue and soreness of the muscles will be significantly reduced the next day, and they will be able to recover to a good condition faster and fully prepared for the next training. In this way, athletes and fitness enthusiasts can perform high-quality training more frequently and improve their training results.

Potential health benefits

In addition to its significant effects in the field of exercise, creatine monohydrate has shown potential health benefits in other ways. In terms of metabolism, studies have shown that creatine monohydrate may be involved in regulating the body’s energy metabolism process and improving the body’s energy utilization efficiency. This means that the body is able to complete more physiological activities with the same energy consumption, helping to maintain the normal metabolic function of the body. For example, for some people with a low basal metabolic rate, appropriate supplementation of creatine monohydrate may improve their metabolic level to some extent, helping the body burn calories more efficiently.
In terms of cognitive function, creatine monohydrate also has a positive effect on the brain. The brain is a highly energy-demanding organ that requires a constant supply of energy to maintain its normal functions, such as thinking, memory, and attention. Creatine monohydrate can enter the brain through the blood circulation to provide additional energy reserves for brain cells and improve energy metabolism of brain cells. Some studies on the elderly and patients with neurological disorders have found that supplementation with creatine monohydrate helps improve their cognitive abilities, such as memory and attention, to a certain extent. Although research in this area is still ongoing, the potential of creatine monohydrate to improve cognitive function deserves further attention.