creatine monohydrate

What Does Creatine Monohydrate Do?

Creatine monohydrate is the gold standard of performance supplements, serving as a primary fuel source for short-duration, high-intensity activities. It works by increasing your body's phosphocreatine stores, which are used to produce ATP (adenosine triphosphate), the energy currency of your cells. By maintaining higher levels of ATP, you can sustain peak performance for longer durations during your workout.

• Increased Power Output: By accelerating ATP regeneration, it allows you to push more weight or complete more reps during explosive movements like heavy squats, bench presses, or sprints.
• Enhanced Muscle Volumization: It draws water into muscle cells (intracellular hydration), which not only makes muscles look fuller but also triggers biological signals for muscle protein synthesis and growth.
• Improved Recovery: It helps reduce muscle cell damage and inflammation following exhaustive exercise, allowing for a faster turnaround between intense training sessions.
• Cognitive Support: Emerging research suggests that creatine can also support brain health and mental clarity, especially under conditions of sleep deprivation or intense metabolic stress.

Clinical vs. Gym Bro Dosing

Key Insight: While a loading phase gets you to saturation faster, a consistent daily dose of 5,000mg will achieve the same results within 28 days without the potential for GI distress often associated with high-dose loading.

Side Effects & Warnings

• Water Retention: Initially, you may experience slight weight gain as your muscles pull in more water; this is intracellular hydration, not the "bloat" associated with sodium.
• Digestive Issues: Taking large doses on an empty stomach or without enough water can cause cramping, bloating, or diarrhea in sensitive individuals.
• Dehydration Risk: Because creatine shifts water into the muscle tissue, it is crucial to increase your overall daily water intake to prevent systemic dehydration.

Tip: If you experience stomach discomfort, skip the loading phase and stick to a steady 5,000mg daily dose, and always ensure you are consuming it with at least 8-12 ounces of fluid.