Also, recent studies have shown that creatine improves brain function, improves recognition memory, and reduces mental fatigue. It increases what is known as cell volumnization as it draws water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes water retention (or intercellular water retention).
Creatine monohydrate monohydrateis also known as-- methylguanidine, methylguanido-acetic acid.
Studies have shown that creatine supplements can provide additional energy for your muscles, volumize muscle cells and buffer lactic acid build-up. As you can see all of the above speak to the benefits of creatine
Creatine Dosage While there have been many creatine supplementation studies done with various dosage amounts, there has not been an exact amount determined to be optimum. Generally the dosage of creatine monohydrate should be as high as necessary, but as low as possible to be effective. The scientific studies with dosages of 5 to 10 grams per day are effective, but many athletes have taken greater than 10 grams per day with no adverse side effects. The body has an upper limit as to how much creatine can be stored in the muscle tissue. Therefore, an initial loading phase is used to fill the creatine pool, followed by a maintenance phase to replenish the lost creatine. A period of no supplementation would allow the body to readjust to synthesizing creatine again after supplementation.
As for general guidelines we recommend for strength athletes the following: 20 grams per day for 3 days 5 grams per day for the next 8 weeks followed by 4 weeks off with no supplementation then repeat the cycle again
The above dosage amounts are offered as a guideline to loading and maintenance procedures. Until more scientific research is conducted on the varying dosages pertaining to lean body weight and the specific activity performed by the athlete, we do not recommend exceeding the amounts recommended above. Athletes may start a creatine supplementation program with lower dosages and monitor improvements in performance. Remember, more is not necessarily better. Too much creatine will only be excreted in the urine.
So which Creatine Supplement is best for you?
There are a lot of options for creatine and creatine monohydrate doesn’t always settle for some people. Though we don’t know which creatine supplement will work best for you we can help give you some tips to help you understand them all better.
Pure Creatine Monohydrate: This is the granddaddy of them all. All creatine supplements derive from creatine monohydrate. Though they all come from the monohydrate form it doesn’t mean that it is the best for you.
Micronized Creatine Monohydrate: The Micronized formula is creatine monohydrate that comes in smaller more fine crystals that absorb into the body more easily.
Creatine Magnesium Chelate: Magnesium is one of the most necessary minerals in the body, when it is combined with Creatine and bonded to a chelate it helps with the absorption of creatine. It has been reported that his form of creatine loads into he system faster and gives quicker strength and size gains.
Creatine Ethyl Ester: Ethyl Ester has been shown to help load into the body without having anything to transport it. Bonding ethyl esters to Creatine has been reported to improve creatine load into the muscles. When supplementing with CEE make sure to only run it for a month to two months, CEE loses its effectiveness quickly.
Buffered Creatine: The most popular buffered creatine is probably Kre-Alkalyn. This form of creatine has been PH buffered allowing it to hit the blood stream fast and give you a good muscle pump.
Though there are many different types of creatine it doesn’t mean that you shouldn’t take any. Creatine has been proven to be helpful in improving muscle recovery time as well as overall sports performance. Learn more about our creatine products by clicking of any product that you would like to learn more about.