Does Creatine work? Learn About Creatine Monohydrate

8/14/2019 Does Creatine work? Learn About Creatine Monohydrate.

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CREATINEMONOHYDRATE

Quite Possibly The Words Most Powerful

Effective & Researched Supplement


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CREATINE MONOHYDRATE: WHAT IS IT, AWHAT DOES IT DO?

Arguably #1 Most Popular Sports Supplement

Creatine was not invented by any supplement company it was discovereby a French scientist and philosopher named Michel-Eugne Chevreul.

Over 1000 Peer Reviewed Scientific Studies

Top 3 Creatine Supplementation Physical Effects:

Increase in muscle size Increase in body mass

Decrease in body fat


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WHAT IS CREATINE?

Naturally Produced by the Body via 3 Amino Acids

Found in Beef, Pork, some Fish, Milk and Cranberries

Manufactured creatine does not come from animals; making it vegan sa

Creatine to Creatine Phosphate to Adenosine Triphosphate (ATP


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HOW DOES CREATINE WORK?

Creatine Gets Chemically Converted to ATP

ATP is the Energy Muscles Use to Do Work

Normally Only Store Enough ATP for Short Bursts of Work

Supplemental Creatine Aids the Body to Produce Additional ATP 20-30% of the population does not respond to creatine supplementation

More ATP = More Potential for Work (a few more reps; longer set)


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PROMISING HEALTH BENEFITS OF CREATI

mitigate wasting syndromes/muscleatrophy

reduce fatigue

treat gyrate atrophy

improve the symptoms of Parkinson's

disease improve Huntington's disease and

other mitochondrial cytopathies

reduce homocysteine levels

improve cardiac function in thosewith congestive heart failure

improve sarcopenia (a loss omass due to aging)

improve brain function of hedamaged brains

modulate inflammation.

treat diseases effecting the nmuscular system, such as mudystrophy

possibly improve the symptoChronic Fatigue Syndrome

increase growth hormone (G

to those seen with exercise


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REPORTED SIDE EFFECTS OF CREATINIT SHOULD BE NOTED THAT THE ABOVE CONS OR SIDE EFFECTS ARE INCONCLUSIVE WITH NO STCONCLUSIVE PROOF THAT CREATINE CAUSES ANY OF THE LISTED SIDE EFFECTS. HOWEVER, IN ATO BE UNBIASED, THEY ARE LISTED

stomach pain

nausea

diarrhea

muscle cramping

dehydration

water weight gain

harm to kidney, liver, or hearfunctions

stroke risk when combing wcaffeine or herb ephedra (alsMa Huang)

skin condition called pigmen

purpuric dermatosis

increase the production offormaldehyde


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BE CAREFUL TAKING CREATINE IF

You have known kidney problems, Creatine supplementation is notrecommended.

You do not want to drink fluids (water) and keep properly hydrated, Creasupplementation is not recommended.

You cannot or will not follow dosage recommendations, Creatinesupplementation is not recommended.


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WHAT IS A CREATINE DOSAGE?

To calculate your creatine dose according to the original scientific studieneed to know your body weight in kilograms. If you do not know off handdivide your weight in pounds by 2.2 to get your weight in kilograms. For if you weigh 154 pounds, your kilogram weight is 70 (154 2.2=70).

Next, multiply your kilogram weight by the appropriate dosage. Therecommended loading dose is 0.3 grams of creatine for each kilogram th

weigh. The maintenance dose is ten-times less, or 0.03 grams of creatinekilogram of body weight.

Therefore, to calculate the loading dose for a person weighing 70 kilograsimply multiply 0.3 by 70. This gives a loading dose of 21 grams per day. Tmaintenance dose, on the other hand, will be 2.1 grams per day.s 70 (1542.2=70).


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THE 3 PHASES OF A CREATINE CYCLE

The Loading Phase Faster creatine muscle saturation

Last for ~ 5 days

Spread your loading dosage into 4 times a day with 1immediately after the workout

Not required to benefit from creatine or experience results

The Maintenance Phase Takes ~20 days to fully load the muscle stores

1 dose as calculated taken immediately after a workout

The Washout Phase After 4-6 weeks of supplementation, stop taking creatine

This phase lasts 4 weeks

Maintena


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WHEN IS THE BEST TIME TO TAKE CREATIN

For the greatest anabolic effect, take one part of your loading dose (if yophase) and the entire maintenance dose immediately after exercise. Inclcarbohydrates and protein in these meals.


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CREATINE SOLUABILITY

Creatine is rather insoluble. Five grams of creatine requires at least 13 oumLs) of liquid to go completely into solution. Therefore, mix your creatinleast 13-16 ounces (474 mLs) of fruit juice.

While the original studies seemed to have been done using a warm liquidthe first creatine studies, there's not a shred of CURRENT evidence to suthat undissolved creatine monohydate will be any less effective than nea

dissolved micronized creatine monohydrate. Micronized just mixes mucas the particles are much smaller.


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THE BEST CREATINE MONOHYDRATE

Creatine Monohydrate (dry powder) is still the best, most stable option

Creatine is tastless, orderless, white in color and sometime grainy.

Two Basic Concerns: Impurity introduced thru poor manufacturing, storage

Deliberate adulteration

Your best option is to buy from reputable, well known companies


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IN SUMMARY CREATINE IS

Creatine is one of the most powerful and beneficial sports supplements atoday. The research behind this supplement houses over a decade of peereviewed, scientific studies. It's not just for the bodybuilder looking to "gIt offers an array of potential benefits beyond strength and size increasethe average person with any interest in fitness.


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RECOMMENDED READING

Examine.com: 706 unique studies with links to each study http://examine.com/supplements/Creatine/

Creatine on Wikipedia.com http://en.wikipedia.org/wiki/Creatine

International Society of Sports Nutrition position stand: creatine supplem http://www.jissn.com/content/4/1/6
http://examine.com/supplements/Creatine/http://examine.com/supplements/Creatine/http://en.wikipedia.org/wiki/Creatinehttp://en.wikipedia.org/wiki/Creatinehttp://en.wikipedia.org/wiki/Creatinehttp://www.jissn.com/content/4/1/6http://www.jissn.com/content/4/1/6http://www.jissn.com/content/4/1/6http://en.wikipedia.org/wiki/Creatinehttp://examine.com/supplements/Creatine/


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Does Creatine work? Learn About Creatine Monohydrate