09 09 2021
A brief History
Creatine monohydrate, supplement that is likely the most well-known on the planet not to mention it’s without question the most studied. First identified in 1832, creatine had vast supplementation leaps in 1912 at Harvard University when it was found that ingesting creatine could wildly increase the creatine content of muscles. Phosphocreatine (known as PCr) was first reported in 1927 whilst creatine kinase (known as CK) was shown to phosphorylate ADP using PCr to generate ATP. This shows that ATP, not PCr is directly consumed in muscle contractions.
CK uses creatine to essentially buffer the ATP/ADP ratio. Creatine became widely known to the public after the 1992 Olympics where Linford Christie won gold in the 100m and has used creatine in preparation. Creatine became widely available to the public as a sports nutrition supplement in 1993.
What does it do
It’s a naturally occurring non-protein compound and the primary metabolic role is to combine creatine with a phosphoryl group to in turn generate phosphocreatine. Thus is what’s used to regenerate ATP (adenosine triphosphate, the carrier / storage of energy (not energy itself)).
It’ll help your cells produce more energy as supplementing with creatine provides you with additional ATP energy (energy carrier), of which improves high-intensity performance. Creatine direct role in ATP production will therefore yield an increase in the following key benefits, strength, power, muscle size, explosive power, recovery, brain performance, resistance to fatigue.
Who should take it
Everyone! From elite sports to simply walking creatine will benefit you. Wether you’re a strength athlete, an endurance athlete or quite simply an everyday athlete who enjoys training to lead a fitter healthier life then Creatine Monohydrate will be of benefit to you.
How much should you use
A good guide is 0.03g x Bodyweight (BW) per day. A loading phase will saturate your muscles quicker than not doing so however a loading phase IS NOT a requirement. You will still reach saturation without loading creatine and you’ll still reap all the benefits.
To keep it ultra simple many will suggest 1x 5g Creatine Monohydrate scoop per day, for ease we would generally agree with this dosage. Ever heard the saying ‘keep it simple stupid’? It applies somewhat here. 5g a day is deemed to be safe with no underlying medical conditions therefore the benefits are worthwhile and it won’t cost you an arm and a leg to supplement with Creatine Monohydrate.
When should you take it
There are a mountain of studies ranging from taking creatine before a workout, during or immediately after. The truth is timing is somewhat irrelevant. The benefits are negligible as to when you take this supplement, simply ensure you’re taking it every-day!
Are there any side effects
Virtually none, some may experience water retention especially if they’re taking more than the required dose. To alleviate this we’d recommend that a loading phase isn’t used.
Creatine Monohydrate capsules versus powder? It depends! Capsules / tablets may be more convenient to transport however, powder will always be cheaper for the same quantity! Other than cost there isn’t really a tangible difference between them but, remember powder can be 100% pure. Capsules and tablets won’t be.
Can it be stacked
Yes Creatine Monohydrate can be used with other dietary supplements. There is currently no known adverse side effects from ‘supplement stacking’ creatine with other dietary supplements, with specific reference to products that we at Combat Fuel produce.
Products containing creatine
Independent Study On Creatine Monohydrate
As with everything we at Combat Fuel do, being independent and trustworthy is right at the top of our values and standards. For an in-depth meta-analysis (study of studies) on Creatine Monohydrate we strongly recommend taking the time to read THIS STUDY on The National Library of Medicine within the The National Centre for Biotechnology Information.
“The National Centre for Biotechnology Information advances science and health by providing access to biomedical and genomic information”. – It’s free.