COMPLETE GUIDE TO CREATINE MONOHYDRATE

Creatine monohydrate is one of the most popular supplements and is established in years of well-controlled scientific research. Studies consistently show that creatine can improve strength and power performance and enhance muscle hydration and size! The International Society of Sports Nutrition concluded that creatine is the safest and most effective performance supplement. More recent data shows that creatine may reduce fatigue, improve aspects of memory, and lessen symptoms of depression.

HOW CREATINE WORKS

Creatine is produced naturally by the liver and is stored in our skeletal muscle as phosphocreatine. Phosphocreatine is the fuel source for the phosphagen energy system which is primarily utilized for short duration high intensity work including heavy weight training and sprinting.

Cellular Level: ATP breaks down to form ADP: a phosphate molecule and energy that can be used by our muscles. Supplementation will increase the muscle stores of creatine and phosphocreatine: allowing one to do more work over a series of sets. This increased availability of energy can lead to improved gains in strength, muscle, and performance.

BENEFITS OF CREATINE

• Improve Muscle Building

• Increase Performance

• Improve Recovery Time

• Increase Intramuscular Hydration Status

HOW TO TAKE CREATINE

To reap the benefits of creatine: it must be taken consistently and there are two phases to begin supplementation outlined below!

• Key Points: The loading phase is not necessary and it may help increase creatine stores at a quicker rate; however progress will be about the same if you only begin consuming 5 grams per day!

WHEN TO TAKE CREATINE

The timing of creatine intake does not matter as long as you take it consistently each day!

MYTH BUSTING

1: Creatine Causes Hair Loss

• False! Evidence has demonstrated that creatine does not cause hair loss or baldness

2: Creatine is an Anabolic Steroid

• False! Creatine has a completely different chemical structure and is not an anabolic steroid

3: Creatine Causes Kidney Damage and Renal Dysfunction

• False! Research has indicated that creatine has no adverse effects on kidney or renal function

SUMMARY

Creatine is one of the most safe and effective supplements that people can use. If there was only one supplement I could take for the rest of my life: it would be creatine monohydrate!