Creatine Monohydrate is the supplement which has assisted more bodybuilders & athletes to gain more size & strength legally than any other supplement in history. That sounds talked up, but for those who have tried or researched creatine monohydrate, you know it is true. Yes creatine really does pack a punch! Technically named "Methylguanido-Acetic Acid", creatine is a compound formed naturally in our bodies from the amino acids arginine, methionine & glycine via a chemical process. Located mainly in the skeletal muscle system, creatine’s main purpose is to supply energy (or ATP) to our muscles. It has also been known to assist with lean muscle gains & strength, as well as give an amazing pump. At the same time Creatine can assist in recovery & greatly improve anaerobic sporting performance. Discovered in 1832, creatine had its first scientific study completed in 1926 - so it has been around for a long time. However, it only gained public attention after the 1992 Olympic Games. The London Times reported (7 August, 1992) that British athletes Linford Christie, the 100m gold medalist, as well as Sally Gunnele, winner of the 400m & Colin Jackson, the 110m hurdle gold medalist all supplemented with creatine prior to the games. Since this time it has become a cornerstone of sports supplementation. Essentially, creatine provides more energy by hydrating muscle cells, thus allowing the user to work longer & harder. It decreases fatigue, assists in building lean muscle & strength & repairs muscle tears quicker than most sports supplements1.
Small amounts of creatine can be found naturally in foods such as chicken, beef, fish, dairy products & nuts. However, supplementation is the only way to gain enough creatine to reap the bodybuilding rewards. When commencing a cycle of creatine it is recommended to load up for the first five or six days, consuming around 20 to 25 grams daily. After the loading period a daily amount of 2 to 5 grams depending on the user’s size & weight is normal. Another dosage recommendation is 0.03 grams per kilo, per day. So for example, a person weighing 100kg would take 3 grams daily1. Creatine Monohydrate is generally only available in powder form. When used as a post workout supplement it also stacks ideally with pre-workout supplements & intra workout supplements. Creatine monohydrate may further be stacked with a quality blended whey protein or whey protein isolate as well as muscle recovery amino acids, glutamine, or branch chain amino acids.
Creatine Monohydrate Supplements are commonly presented & sold as Formulated Supplementary Sports Foods in Australia. As always one should though as a precaution check with your health care professional before starting a cycle of creatine monohydrate or any supplementation programe, especially if you suffer from any liver, kidney or pre-existing medical condition. Females should not take Creatine Monohydrate while pregnant or lactating. Always read label prior to use.1. Cooper R, Naclerio F, Allgrove J, Jimenez A. ‘Creatine supplementation with specific view to exercise/sports performance: an update.’ J Int Soc Sports Nutr. 2012 Jul 20;9(1):33.