Creatine Monohydrate is a well known dietary supplement used by athletes to help them build Lean Muscle Mass, improve Strength as well as Performance. Creatine is quite similar to Protein as they both are nitrogen compounds. It is naturally found in body in the form of Amino Acids like Glycine, Arginine and Methionine. Externally it can be obtained by consumption of Meat and Fish.
Among all the supplement Creatine is the most Scientifically studied, yet there are many inaccurate information about it that exists in gyms and on the internet.
Here we are to help you decide, is Creatine Monohydrate good or bad for you.
Let’s start with the working of Creatine. Our body is a machine and every machine requires fuel to give it energy to work. ATP (Adenosine Triphosphate) is the main source of energy for our body. Every time we workout or any other Physical task, we use ATP stored in our body, as a result we need to replenish our ATP store in order to continue all the physical tasks with same energy level. This is where Creatine Monohydrate steps up, as it is the main source of Phosphagen energy system. Creatine exists in two forms, as Free Creatine and Phosphocreatine.
The function of Phosphocreatine is to replinish ATP in muscles that is rapidly lost due to high intensity activities. This done by transferring a phosphate group to the ADP (Adenosine Diphosphate) that is formed due to the hydrolysis of ATP for energy in the contacting muscles.
Benefits of Creatine Monohydrate
- Increases the work capacity of the body and improves training
- Increases Lean Muscle Mass.
- Increases the amount of creatine in muscles, which avoids exhaustion of body.
Proper Intake of Creatine Monohydrate
5 gm of Creatine Monohydrate in 8-12 oz of water before or after high resistance training.
Side Effects of Creatine Monohydrate
The most common side effect of Creatine Monohydrate is weight gain which is mainly due to Intra-Cellular water Concentration.
There too appear some small evidence that Creatine Supplementation can result in Gastrointestinal distress due to large intake usually 20 gm or more. Increasing daily water intake or switching to better brand can solve this problem.