Creatine Monohydrate

What is Creatine Monohydrate?

- Arguably, the most effective supplement in increasing lean mass, strength, and overall endurance. (has been studied countless times).

- Our bodies naturally produce creatine to supply energy to our muscles. The naturally-produced creatine is formed in the kidneys, pancreas and liver. It is then transported to our muscles through the bloodstream.  Once it reaches its destination, it is converted into creatine phosphate. Creatine phosphate is used to regenerate our muscles' primary energy source, adenosine triphosphate.

- Creatine is 100% natural and is found in some foods that we consume regularly (trace amounts). Although still a low amount, red meat is our greatest source of creatine

- The most convenient and effective source of creatine monohydrate is in powder forms found at nutrition stores. These powders are pure creatine and only a small daily dose of 10 grams is requiredfor full effectiveness.

 

How Does Creatine Monohydrate Work? (Simplified)

- Creatine monohydrate is consumed.
- It travels to our muscle cells through our bloodstream.
- Creatine monohydrate gets converted to creatine phosphate.
- Replenishes the body’s reserves of ATP which creates explosive bursts of energy.

- The minute you grab a dumbell off a rack or unrack a barbell, your body calls on its ATP reserves to power the muscles you are using. After about 5-10 seconds, the energy that is produced from ATP has been used. Your body now searches and converts the creatine phosphate into ATP, which is then also used as energy (this is said to take about a tenth of a second!). 

If the body does not have enough creatine phosphate to utilize, it turns to glycogen as an energy source. Glycogen takes MUCH longer to be converted into ATP (about 20 seconds), so this is very detrimental. Therefor, if your muscles are saturated with creatine monohydrate, you will have a reserve of creatine phosphate that is able to be converted into ATP quickly, resulting in more energy quicker; more reps, and increased muscle hypertrophy.

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