Background

Creatine monohydrate (picture 1), also known as N-methylguanidinoacetic acid, inosine, forminylacetic acid, and creatine sarcosine, is a pharmaceutical raw material and an additive for health care products [1]. It can inhibit the generation of muscle fatigue factors, reduce fatigue and tension, restore physical fitness, accelerate protein synthesis in the human body, make muscles stronger, enhance muscle elasticity, lower cholesterol, blood lipids, and blood sugar levels, improve middle-aged and elderly Muscular dystrophy, and delay aging, is also the most widely studied and the longest popular creatine product. Creatine monohydrate is mostly used in food additives, cosmetic surfactants, feed additives, beverage additives, pharmaceutical raw materials and health care product additives.

Picture 1 Creatine monohydrate

The benefits of Creatine Monohydrate

1. High absorption rate Creatine is creatine, no matter what product form it is, or creatine monohydrate, creatine hydrochloride, creatine nitrate, etc., the ultimate goal is to allow creatine molecules to penetrate into your muscle cells. The relative bioavailability of creatine monohydrate is over 99%, which means that your body can easily use almost the entire part of it, which is simply unmatched by other products.

2. No side effects Many companies exaggerate the use of creatine monohydrate in order to promote their products, which can cause muscle cramps, edema, stomach discomfort, etc. This is just a marketing advertising behavior. In fact, there are countless studies showing that it is in It is safe and has no side effects at the stated daily intake.

3. The price of many new creatine products is much higher than that of creatine monohydrate powder, but in fact it does not bring additional benefits. At least the efficacy they advertise should have a lot of water.

4. It is easy to dissolve creatine monohydrate in solid crystal form, with stable chemical and physical properties. It can be dissolved in water, especially in warm water. You can also choose various beverages you like to make creatine powder. Finally, I have to say that in fact, the main purpose of various improvements in creatine formula is to enhance the absorption of creatine. The core has not changed, it is still creatine monohydrate. It can be seen that high-purity creatine monohydrate powder is still the most economical and safest choice for the public. Among the growing variety of creatine products, creatine monohydrate is undoubtedly still the king of creatine.

Precautions

1. The following beverages cannot be taken with creatine monohydrate. Creatine monohydrate cannot be taken with boiled water, orange juice, and beverages containing caffeine. However, creatine can be taken with sugar-sweetened beverages to speed up the absorption of creatine by muscle cells.

2. Supplement water when taking creatine monohydrate. During taking creatine, you should take in sufficient water every day to ensure the hydration of cells, so as to prevent side effects such as muscle tightness, stiffness, cramps and metabolic burden.

3. Do not overtrain after taking creatine monohydrate. The consumption of creatine should match the training content such as strength or speed. Be careful not to overtrain while taking creatine to prevent muscle and ligament strain. At the same time, it should be combined with nutritional supplements such as protein to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.

4. Do not take creatine monohydrate with boiled water. During taking creatine, you should add enough water every day to ensure the hydration of cells and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be brewed with hot water to prevent structural changes in creatine hydrate. At the same time, it should not be taken with orange juice or caffeinated beverages, because the acidic substances contained in the former will denature creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells.

Renference

1 Persky A M, Brazeau G A. Clinical pharmacology of the dietary supplement creatine monohydrate[J]. Pharmacological reviews, 2001, 53(2): 161-176.