What is Creatine Monohydrate?
Creatine is a source of energy that helps your skeletal muscles contract and also helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.
Creatine supplements supply energy to the muscles that are taken by many people to build strength and promote brain health. About half of the body’s supply of creatine comes from the diet, especially protein-rich foods such as:
- Animal milk consists of cow, goat, and sheep milk.
- Red meat (pork, veal and beef).
- Seafood (fish and shellfish).
The other half is naturally produced in the liver, kidneys, and pancreas, which deliver about 95% of the creatine to your skeletal muscles to use during physical activity, while the rest goes to the heart, brain, and other tissues. Creatine supplements exist as powders, Tablets, Capsules, Liquids, and Energy bars.
Types of Creatine
There are six types of creatine:
- Creatine Monohydrate
The most common supplement form of the lot is creatine monohydrate, which is the form that has been used in the majority of research on the topic. This is made up of a creatine molecule and a water molecule, which can be processed in a few ways. Also, sometimes, the water molecule is removed, resulting in creatine anhydrous. Through this removal of water, the amount of creatine is increased in each dose as anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight.
- Buffered Creatine
Manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, which resulted in a buffered form that could increase its potency and reduce side effects such as bloating and cramping.
- Creatine Magnesium Chelate
Creatine magnesium chelate is a form that’s “chelated” with magnesium, which simply means that magnesium is attached to the creatine molecule.
One research compared bench press strength and endurance between groups consuming creatine monohydrate, creatine magnesium chelate, or a placebo, and both the monohydrate and magnesium chelate groups improved their performance more than the placebo group, but there was no difference between them.
- Liquid Creatine
Commonly, creatine supplements come in powdered form, but some ready-to-drink versions have already dissolved the supplement in water; however, limited research examining liquid forms indicates that they’re less effective than monohydrate powders.
- Creatine Hydrochloride
Creatine hydrochloride (HCl) has become considerably popular with some manufacturers and supplement users, but the initial excitement about it was probably due to reports of its superior solubility. With its superior solubility in water, it’s speculated that a lower dose can be used, reducing relatively common side effects like an upset stomach. You need to opt for the best creatine HCL to gain all the benefits authentically.
- Creatine Ethyl Ester
Manufacturers claim that creatine ethyl ester is better than any other forms of the supplement, including the monohydrate form, and some evidence indicates it may be better absorbed than creatine monohydrate in the body; however, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate.
Do creatine supplements help in gaining muscles?
Research shows that taking creatine, weightlifting, and exercising regularly can help increase muscle growth in people 18 years and above, but again, there aren’t enough studies to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles.
Are creatine supplements healthy?
Research shows that it’s safe for many people to take creatine supplements, but there isn’t enough proof to know if it’s safe
for those with the following:
- Liver disease.
- Pregnant or breastfeeding (chestfeeding)?
- Kidney diseases
- If you suffer from bipolar disorder, creatine may also increase your risk of mania.
Why should you take creatine supplements?
Many athletes consume creatine supplements to help in their regular workout routines as it creates “quick burst” energy and increased strength, which increases your performance without affecting your ability to exercise for longer periods. When talking about creatine monohydrate benefits, studies show that creatine supplements may help brain function in people 60 and older which includes:
- Short-term memory.
- The most common type of creatine supplement
Creatine Monohydrate, a dietary supplement that improves muscle performance in short-duration for high-intensity resistance exercises, such as weightlifting.
When should you take creatine?
Everybody is unique, and how much creatine you take and how often you take it depends on various factors, so before you consume creatine, talk to a professional healthcare provider. With the help of a professional, you can determine if it’s safe for you to take creatine, as well as the right dosage.
Changes you might see after taking creatine
Creatine mostly goes to your skeletal muscles, that turns creatine into a compound of creatine and phosphoric acid, which helps create adenosine triphosphate (ATP). So, creatine helps maintain a continuous energy supply to your muscles during workouts, also providing more energy and helping to increase muscle growth.
Helps to boost water content in muscle cells
Better cell hydration helps to increase muscle growth and decrease dehydration and muscle cramps in your body.
Helps to speed up muscle recovery
While working out, you produce micro-tears in your muscle fibers, and as you recover, the micro-tears heal, giving more strength as creatine helps activate satellite cells in your muscles, which further helps the micro-tears to heal quickly.
Helps Increase anabolic hormones
The best creatine mono supplements help increase anabolic hormones, which can grow and repair tissues, including insulin, human growth hormone (hGH), estrogen, and testosterone.
Helps to increase phosphocreatine
Creatine can also help in increasing the amount of phosphocreatine in your brain, which may help with memory.
What are creatine monohydrate benefits?
Studies show that taking creatine supplements may help in the following ways if you workout regularly.
- Creatine monohydrate helps athletes tolerate more intense activity.
- Creatine monohydrate helps to reduce dehydration and cramping.
- These supplements help in minimizing muscle tightness, including muscle strains and pulls.
- Creatine monohydrate helps in exercise performance and recovery after intense exercise.
- Creatine monohydrate helps in increasing the muscle mass.
- It also helps in preventing severe muscle injuries or reduce the severity of muscle injuries.
In case you are vegan, you might see more muscle gains by consuming creatine supplements because creatine is not available in animal based foods.
What can happen when you stop consuming creatine?
When you stop consuming creatine, your creatine levels will eventually drop, and the body will still make it naturally, but you will experience some side effects as you adjust to lower creatine levels, which may include:
- Loss of muscle mass.
- Weight loss.
- A short-term decrease in natural creatine production.
Which is the best creatine supplement? Where to buy it in India?
Now, that we know all about creatine monohydrates, let’s talk about the top supplement you can go for, while purchasing in India via stores online.
At Eligator, we use the most authentic ingredients, which makes our supplements the best choice. If you are looking to buy the best creatine monohydrate, best creatine HCl, or best creatine mono, then you can visit www.eligator.co.in. Eligator has creatine supplements in various flavors to satisfy your taste buds while taking care of your health and fitness goals.