Almost everyone has heard of creatine monohydrate, it doesn’t matter if you lifted weights in high school or have just been to the gym a couple of times. Creatine monohydrate is a supplement that is popularly supplemented and discussed about in fitness circles. Odds are you have already heard information about its use, benefits and side effects. The purpose of this article is to clear up the rumours and provide more information on creatine monohydrates benefits and side effects.
What Exactly Is Creatine?
If we look at the definition of the word, it relates to meat. Which is exactly where creatine is naturally found. Meats like chicken, red meat and fish all contain some amount of creatine. In humans 95% of the creatine in our body is found in our skeletal muscle. While our body can absorb creatine from eating foods like red meat, fish and chicken it also can naturally produce it from the amino acids; L-Arginine, L-Methionine and Glycine.
How Does Creatine Differ From Creatine Monohydrate?
Creatine Monohydrate is a type of creatine that is absorbed easily by the body. When the body digests the monohydrate version of creatine it then gets converted by the body to creatine, in which the body uses it for other bodily functions. The reason why we don’t supplement straight creatine is that in its natural form, the body doesn’t absorb a lot of it. Which means most of the product would not have any effect, in its monohydrate form you have a better cost to effectiveness ratio, where most of the product works to benefit the body. This also means you can take less of it to get the same or better results.
What Are The Benefits Of Creatine Monohydrate Supplementation?
To avoid scientific jargon, it simply helps with the output of explosive energy. When we discuss explosive energy we are talking about the short term burst of energy, which is the opposite of endurance or long lasting energy. To be more scientific, it helps improve the ATP-CP energy system in the body. Below we have listed some of the benefits associated with creatine monohydrate:
Improved Short-Term Energy.
Increased Water Retention Or ‘Fuller’ Looking Muscle.
Less Intense Muscle Burning Feeling.
Improved Short-Term Recovery.
What Are The Side Effects?
Creatine monohydrate has had a lot of research done on it, which means that a lot of the side effects are well understood and nearly all of them can be successfully countered. Side effects range from dehydration which can be remedied by making sure to drink more water throughout the day. Its abuse can also lead to kidney and liver damage, but as long as you are following the recommend serving sizes on your supplement / don’t have any pre-existing issues with your kidneys / liver then you should be fine. Other less serious side effects can range from muscle cramps to body weight retention ‘water weight’.
Where Can I Buy Creatine Monohydrate?
You can buy Creatine Monohydrate at any online supplement retailer like Supplement Express or alternatively you can buy it at your local supplement / fitness store. In recent years supermarket chains as well as gym have also started to stock it. So it is quite an easy supplement to find and conveniently buy.