Part 2 of our supplement blog series.
Today's blog will be about Creatine Monohydrate. One of the most known muscle building supplements on the market.
Creatine is synthesized in the liver and pancreas from amino acids arginine, glycine and methionine. Up to 95% of the body's entire creatine stores reside in skeletal muscle.
Creatine supplementation in conjunction with resistance training has been shown to increase lean body mass by about 2-5 pounds within 4-12 weeks.
It has been shown to:
- Support methylation
- Energy production
- Improve bone density
- Supports brain function
- Improve memory & cognitive function
- Reduce muscle wasting
- Help rehab injuries
- Improve cell hydration
- Lower myostatin levels
- Boost performance
- Lower blood sugar
Creatine is one of the most researched supplements on the market and also the safest.
The International Society of Sports Nutrition claims regarding creatine:
- One of the most effective nutritional supplements available for increasing exercise performance.
- not only safe but possible beneficial
- No compelling evidence that short- or long-term use of creatine has any detrimental health effects.
- Creatine Monohydrate at present is the most extensively studied & clinically effective form of creatine
We can obtain creatine from foods such as, red meat and fish but you would have to consume a very large amount to reach the beneficial dose of 3-5g/day.
Consuming creatine Monohydrate
The most effective way of supplementing with creatine is 5g dose with at least 35g of carbohydrates and 50grams of protein, Ie post workout shake.
This has been shown to raise muscle creatine levels by 60% aiding in a greater results.
Don't waste your money on any other forms of creatine. Creatine Monohydrate can be bought in bulk for very reasonable prices.
If you are serious about increasing your performance, look into taking creatine monohydrate
As always this is just advice, ensure to seek medical/health practitioner advice when adding supplements/starting new supplements within your diet plan.
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Ref: WIN, by (Dr James Dinicolantonio, Ben Greenfield)