Creatine Monohydrate
Function
A naturally synthesized compound formed from the amino acids arginine, glycine
and methionine, creatine is stored within muscle cells. It exists as free creatine and
creatine phosphate. This creatine phosphate is able to donate phosphate groups to
ADP (Spent energy molecule) to regenerate it to ATP. This ATP regenerating is very
fast, so creatine is able to supply energy to working muscles quickly.
Performance Results
When elevating creatine phosphate levels within a muscle cell it enables a muscle to
produce larger amounts of ATP in a shorter time frame. So it will enhance:
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Speed of Contraction
Strength of Contraction
Stop-Start or Interval type activity.
Due to a muscle having larger creatine phosphate stores a muscle will be larger in
size due to the water drawn intby the creatine phosphate. So it will enhance:
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Muscular Size and Body Weight
Protein Synthesis or Muscular Growth
Drawbacks
Due to creatine monohydrate adding weight to an athlete, it can create an issue if
bodyweight exercises are a weak point due to excess kilograms to move around.
Safety
Do not use this supplement if you have the following:
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Kidney Disease or any kidney impairments
Under the age of 16
Diabetes
Hypertension (High Blood Pressure)
Side Effects
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Muscle Cramps
Abdominal Discomfort
Diarrhoea
How to use it
Loading Phase: 5g in warm water, 4 times per day, 5 day duration.
Maintenance Phase: 5-10g in 400ml fluid, 1 times per day, 6-12 week duration.