Creatine is a nitrogenous organic acid available in muscles and nervous system cells. It is a derivative of amino acids, and when taken, it has similar properties as well as a similar chemical structure. It serves as a sports supplement, which you can buy in powder or capsule form. It is a natural molecule that the human body synthesizes in the liver, kidneys, and pancreas.
What is creatine used for
Known as alpha-methyl guanido-acetic, it is an amino acid derivative that can be taken in its levorotatory form as l-arginine, l-glycine, and l-methionine. Naturally produced in internal organs, the daily amount is 1 gram per day. This is just enough to transfer energy to muscle fibers. Regarding this energy, you may find different references mentioning it as ATP.
Currently, it is used to improve performance in bodybuilding. It provides special characteristics to muscles. It helps increase power and strength, as well as speed. It has anabolic effects and is widely used in diets to increase muscle mass. We can say that creatine is used to:
- Increase muscle energy.
- Delay fatigue. It is a good supplement for delaying muscle fatigue.
- Increase strength.
- Promote lean mass and fibrous tissue growth.
- Improve performance in fast and speed-based exercises.
- Enable greater protein synthesis, which translates into faster development during training and extended workout duration.
- Improve cognitive processes, delay aging of the skin, fibers, and tendons.
Increase muscle energy
Thanks to the fact that creatine’s properties intervene in ATP transport, muscle energy, and blocks lactic acid, it provides benefits for most sports. The consumption of monohydrated creatine can delay fatigue during training. These benefits are especially noticeable in fast and intense exercises, such as sprinting short distances at high speed and lifting weights in short sets.
Delay fatigue
Because it replenishes adenosine triphosphate, the muscle receives a continuous supply for a longer time during physical activity. The demand for muscle fuel lasts longer, allowing you to continue exercising.
Increase strength
As muscles stay better hydrated, their volume increases, making it possible to have more fibers involved in weightlifting and explosive starts. For the same person, providing the key element to increase muscle mass during training results in strength gains. If speed is also trained, a significant improvement can be noticed.
Monohydrated creatine
This type can be obtained through foods like red meat and also through monohydrated creatine supplements. Its properties help improve muscle size and surpass the natural muscle limit. The benefits are considerable, making it a very popular supplement today.
Like natural creatine, monohydrate has as its precursors the amino acids arginine, glycine, and methionine. These can be combined in some products or purchased separately. If you want to know where to buy high-quality arginine and other amino acids, we will tell you the right place.
The highest amount of monohydrated creatine is present in skeletal muscle in the form of phosphate. It is released when the body needs it to create energy in anaerobic activities.
Adenosine triphosphate (ATP) turns into ADP when it loses a phosphate molecule. In this chemical reaction, energy is delivered to cells. When the body’s ATP reserves are depleted, fatigue and exhaustion set in. Taking monohydrated creatine and storing it in phosphate form in skeletal muscle restores ATP levels, which is why it works.
Who should take it
People who perform long-duration exercises at a moderate pace will benefit less from alkaline creatine or c-reactive protein. The ideal use of creatine is for sprinting races of 50, 100, 200, or 400 meters, sprint cycling, or short-set gym workouts.
In general, athletes who practice bodybuilding and speed-based exercises should buy and consume it as a supplement. It can be used throughout the training period or in several-month phases. 
Creatine kinase
In some blood tests, high levels of creatine kinase may appear. This is a byproduct of natural creatine utilization. It is part of muscle waste after physical activity and indicates kidney health.
The detection of high creatine levels in its kinase or CK form indicates muscle damage and serves as a marker for acute myocardial infarction. Normally, blood levels are very low. When there is muscle damage, an accident, or a disorder that prevents the use of energy directed at the muscles, high creatine kinase values may be observed.
Average levels range between 22 and 198 units per liter.
Side effects
- Stomach discomfort.
- Diarrhea.
Sometimes, these reactions appear in the first few days of supplementation because the body is not yet accustomed to the current dose. To learn how to take monohydrated creatine, keep reading as we explain it below.
Once the first days have passed, it is normal for creatine’s side effects to disappear. However, some people are more sensitive to the components or may suffer from some type of food allergy, in which case its administration should be monitored.
To avoid potential adverse effects, it is advisable to purchase high-quality creatine. There are various brands with different price ranges. Cheaper ones may have poor quality control and could contain traces of other substances that react when metabolized. We always recommend using a brand that guarantees the best monohydrate content.
To facilitate its absorption and minimize some contraindications, you should take it with plenty of liquid. This improves its dissolution and helps break it down into usable components.
Do not take it if you have a kidney disease.
How to take creatine
During the first days, you should start with a lower dose than recommended to avoid any discomfort. It is better to take it gradually rather than reject it and feel unwell. Once you get through the initial period and feel good, you can increase the amount until you reach the recommended creatine dosage, which ranges between 3 and 5 grams per day. Drink it right before or after training.
For comparison, remember that we mentioned the body produces approximately 1 gram daily.
Additionally, you should accompany its intake with a healthy diet. Eat fruits and vegetables, meat, proteins, and carbohydrates in the right proportions. Do not forget that vitamins and fatty acids are essential for maintaining good health. There is no point in taking muscle-building supplements if, on the other hand, we do not eat properly.
While using it, you must continue performing intense exercise. This is the best way to see creatine’s results and maximize its benefits. It is recommended to dilute the dose in natural juice. This will contain dextrose or glucose. Recent clinical studies and analyses indicate that it may be absorbed better when taken along with lipoic acid, which you can achieve by preparing a smoothie with fresh fruit.
The recommended way to start taking monohydrated creatine is 5 grams during the first week, then continuing with 3 to 5 grams for maintenance. The first stage can be skipped, and the entire process can be done the same way, always keeping in mind the initial adaptation days we mentioned.
