Creatine Monohydrate Can Maximize Fitness and Body Composition For Men and Women

If you have spent any time in a gym or reading fitness magazines it’s doubtful you haven’t heard of creatine monohydrate. Creatine Monohydrate is a popular supplement used by athletes, bodybuilders, and fitness enthusiasts. It is a naturally occurring compound found in our muscles, which plays a vital role in providing energy during high-intensity exercise. The supplement form of creatine has been extensively researched and shown to provide a range of benefits, including increased muscle size and strength, improved exercise performance, enhanced recovery time, and reduced fatigue. Not bad, right? Creatine continues to be the best workout supplement with real and significant results you can legally buy. Let’s take a comprehensive look at the proper use of creatine monohydrate, including recommended dosages, potential side effects, precautions, and considerations.

What is Creatine Monohydrate?

Without getting too geeky:  Creatine monohydrate is a naturally occurring compound found in our muscles, which plays a critical role in providing energy during high-intensity exercise. It is one of the most extensively researched and widely used sports supplements available. When we exercise, our muscles use a molecule called ATP (adenosine triphosphate) as a source of energy. However, our muscles only store a limited amount of ATP, which can quickly become depleted during intense exercise.

This is where creatine monohydrate comes in. Creatine can donate a phosphate molecule to ADP (adenosine diphosphate), creating ATP and restoring the muscles' energy supply. This allows the muscles to work harder and longer, leading to improved athletic performance, increased muscle size and strength, and enhanced recovery time. Additionally, creatine monohydrate can help increase the water content of the muscles, leading to an increase in muscle volume, also known as "water weight." This can lead to a more muscular and toned appearance. There you have it, pretty simple really.

Creatine Benefits for Women

Creatine monohydrate is often associated with male bodybuilders, but it can also provide benefits for women looking to improve their fitness and athletic performance. Ladies, note before we go on, creatine is not going to turn you into a bodybuilder with huge muscles or make you look blocky or masculine, it’s not a steroid. Here are some potential benefits of creatine monohydrate for women:

1) Increased muscle tautness and strength: Creatine monohydrate has been shown to slightly increase muscle volume in women enhancing firmness and definition which is particularly beneficial for women who are looking to tone their muscles.

2) Improved exercise performance: Creatine monohydrate can enhance exercise performance by increasing the amount of energy available to the muscles during high-intensity exercise. This means a more productive workout which yields faster results. Who doesn’t want faster results?

3) Enhanced recovery time: Creatine monohydrate can help reduce muscle damage and inflammation, which can lead to faster recovery times after exercise.

4) Reduced fatigue: Creatine monohydrate can help reduce fatigue during and after exercise, allowing women to push harder and longer during workouts.

5) Improved cognitive function: Creatine monohydrate may also provide cognitive benefits, including improved memory and brain function. Yes, its nootropic benefits are being studied for use in the elderly.

That’s a lot of benefits all in one supplement. There are currently a couple of creatine supplement brands that are specifically targeting women.

It is important to note that while creatine monohydrate is generally safe and effective, it may not be suitable for everyone. Women who are pregnant, breastfeeding, or have certain medical conditions should consult with a healthcare professional before using creatine monohydrate.

Types of Creatine Supplements

There are several types of creatine supplements available on the market, each with their unique features and benefits. Here are some of the most common types of creatine supplements:

1) Creatine Monohydrate: This is the most popular and widely used form of creatine supplement. It is a pure form of creatine, and studies have shown it to be safe and effective in improving athletic performance, increasing muscle size and strength, and enhancing recovery time. This is the most studied version.

2) Creatine Ethyl Ester: This form of creatine supplement is designed to be more easily absorbed by the body than creatine monohydrate. However, there is limited research on its effectiveness compared to creatine monohydrate.

3) Creatine Hydrochloride: This form of creatine supplement is touted as being more soluble and easily absorbed by the body than creatine monohydrate. However, studies have not yet confirmed its superiority over creatine monohydrate.

4) Buffered Creatine: This form of creatine supplement is formulated to be less acidic than creatine monohydrate, which some claim can help reduce digestive issues associated with creatine use. However, research on its effectiveness is limited.

5) Creatine Nitrate: This form of creatine supplement is bonded with nitrate, which is thought to improve blood flow and enhance athletic performance. However, there is limited research on its effectiveness compared to creatine monohydrate.

It is important to note that while there are different types of creatine supplements available, creatine monohydrate is the most well-researched and widely used form. The pure crystalline form is also the least expensive. I prefer the micronized form which is creatine monohydrate powder, but smaller particle size for better solubility. Skip the flavored or fizzy types they cost more and aren’t better.  

Before using any form of creatine supplement, it is important to consult with a healthcare professional to ensure its safety and suitability for your individual needs.

Dosing Creatine Monohydrate

The recommended creatine dose depends on several factors, including body weight, individual tolerance, and the specific form of creatine being used. The most commonly recommended dosage for creatine monohydrate is 3-5 grams per day, taken either before or after exercise, or at any other time during the day.

Some individuals may choose to use a loading phase when first starting creatine supplementation. This typically involves taking a higher dosage of creatine (around 20 grams per day) for the first week, followed by a maintenance dosage of 3-5 grams per day. An alternate course is to take 5 grams a day for 30 days before going into a maintenance dose or 3-5 grams daily with the higher dose being on days you do resistance training. At the end of a month both versions will max out your muscle stores. The slower dosing course is much less likely to cause any of the gastrointestinal issues mentions below. A best practice is to take a half does about an hour before your workout and the second half immediately following exercise. Take the second dose with just a few carbs like a few ounces of Gatorade or juice. The carbs will illicit an insulin response that will help transport the creatine to the muscles you just trained. Also, body clearance of creatine takes about 6 weeks so if you miss a day or a few it isn’t like starting over.

It is essential to follow the recommended dosages on the product label and to consult with a healthcare professional before starting any new supplement regimen. It is also important to drink plenty of water when using creatine to prevent dehydration, and to avoid taking more than the recommended dose, as this can increase the risk of side effects.

Creatine monohydrate is generally safe and well-tolerated by most people, but like any supplement, it can cause side effects and may not be suitable for everyone. Here are some potential side effects and contraindications of creatine supplementation:

Potential Side effects and Contraindications

1) Gastrointestinal Issues: Some people may experience gastrointestinal issues such as stomach cramps, nausea, diarrhea, or bloating. Drinking plenty of water and dividing the creatine dose into smaller portions throughout the day can help reduce these side effects.

2) Dehydration: Creatine supplementation can increase water retention in the muscles, which can lead to dehydration if adequate water intake is not maintained. It is essential to drink plenty of water when using creatine.

3) Kidney damage: There is limited evidence to suggest that creatine supplementation may be harmful to people with pre-existing kidney disease. It is recommended that people with kidney problems consult with a healthcare professional before using creatine.

4) Drug Interactions: Creatine supplementation may interact with some medications, including diuretics and nonsteroidal anti-inflammatory drugs (NSAIDs). It is important to consult with a healthcare professional if taking any medications.

5) Weight Gain: Creatine supplementation can cause weight gain due to increased water retention in the muscles. This may not be desirable for some individuals, particularly those trying to lose weight. Please note this weight gain would show as muscle tone and is not fat gain in fact some studies have exhibited that creatine may aid fat loss. In a meta-analysis researchers found that creatine use lead to 1 pound of fat loss over 4 weeks versus those who didn’t supplement. Not a lot, but hey I’ll take it.

Other Creatine Benefit Studies

Creatine monohydrate is currently being studies for potential benefits for those with neurodegenerative disease, patients at risk for myocardial ischemia or stroke, those with high cholesterol and triglyceride levels, enhancing glycemic control, may improve functional capacity in those with osteoarthritis and possible antidepressive actions.

The information here is meant to inform rather that indorse about a product or supplement.

It is important to consult with a healthcare professional before using creatine, particularly if you have any medical conditions or are taking any medications. Creatine supplementation is not recommended for pregnant or breastfeeding women, children, or teenagers.

References:

https://www.nutrisense.io/blog/creatine-and-weight-loss#: Does creatine help you lose weight

https://www.healthline.com/nutrition/what-is-creatine#side-effects  Everything you need to know about creatine

https://www.womenshealthmag.com/uk/fitness/strength-training/a42178665/creatine/

https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591

https://my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements