What is Creatine Monohydrate?
Creatine Monohydrate is a naturally occurring organic acid discovered in 1832 by French scientist Michel Eugene Chevreul who extracted it from meat. Chemically, it has similarities to amino acids. For the purposes of supplementation creatine monohydrate is manufactured.
Where does Creatine Monohydrate naturally come from?
Creatine Monohydrate occurs most naturally in red meat, seafood including fish & in dairy. It is also made by the body in small amounts.
How is Creatine Monohydrate manufactured?
Creatine monohydrate supplements are most commonly produced from sarcosine and cyanamide. They are generally combined in a reactor with other catalyst compounds. Sarcosine is similar to a salt whilst Cyanamide is an organic compound. Of interest these two chemicals are not suitable for human consumption on their own however when combined, they react to form a compound that is very safe for humans. Once in the reactor, it's heated and pressurised to form creatine crystals. Finally the crystals go through further procesing using a centrifugal, milling & other to produce a finished creatine monohydrate.
What are the benefits of Creatine Monohydrate?
There are many reported benefits for creatine monohydrate that include assisting muscle cells produce more energy, improving high intensity exercise performance & aiding muscle growth. It has a history of providing performance benefits to athletes since the early 1990's. Further and whilst more studies are required & no conclusion should be drawn recent research of creatine monohydrate has shown promise in a number of health related scientific studies.
Is Creatine Monohydrate safe?
Yes Creatine Monohydrate is safe. We would classify it as a low risk supplement. Since being established in 2004 we have never received information from any customer or user indicating Creatine Monohydrate may be unsafe when used in accordance with manufacturers directions.
Are their scientific studies on Creatine Monohydrate?
Yes. Creatine Monohydrate is the most studied ergogenic muscle building supplement in history. Their is real science to support the benefits & safety Creatine Monohydrate offers.
Is a Creatine Monohydrate loading phase required & what dosage should I take?
There are many different dosage directions published by manufacturers. In general though and based on a combination of scientific & anecdotal evidence most users start with a loading phase of 10-20g daily for 7-14 days before returning to a daily maintenance phase of 3-5g. The loading phase whilst not necessary is likely to accelerate results meaning creatine saturation may be reached faster. For those however that prefer not to creatine load the good news is end results should be just as beneficial, you may have to simply wait a few weeks extra.
When is the best time to take Creatine Monohydrate?
Whilst there have been a number of studies around creatine monohydrate timing. In general the scientific and anecdotal evidence supports taking creatine monohydrate either before, during or immediately after your workout for optimal benefits (which is best remains unclear). Our suggestion there for would be to combine creatine monohydrate with your intra-workout drink. Begin consuming prior to the workout, drink whilst working out and leave 20-30% to finish with immediately post workout. On non workout days the timing seems to be less important.
What's the best supplements to stack with Creatine Monohydrate?
Being a supplement used to increase size, mass, power and strength it is ideal to stack with most if not all muscle building supplements. Some of the best to stack would be high calorie gainers, protein powders, beta alanine, EAA's or BCAA's and testosterone boosters including beta-ecdysterone.
What shouldn't I stack Creatine Monohydrate with?
Creatine may be combined with almost anything. The one thing though it shouldn't be combined or stacked with though is a diuretic, herbal or other-wise. Hydration is important whilst taking creatine monohydrate, as such any ingredient that has a diuretic effect may cause dehydration and associated negative feelings.
Can Creatine Monohydrate be taken with Caffeine?
It was once believed that caffeine reduced the effectiveness & the performance-enhancing benefits of creatine. Most research disproves this theory. In saying this their is a negative effect of caffeine on creatine monohydrate. As a natural diuretic caffeine may lead to dehydration, with this may come minor negative side effects including stomach cramping and digestive discomfort.