Creatine Powder-  Creatine Monohydrate is the probably the most researched sports nutritional supplement in the world. Taken by Athletes, Rugby Players, Bodybuilders and Sports Enthusiasts looking to naturally improve their sporting performance and muscle size and endurance levels..

 

Creatine Monohydrate Supplements increase the muscle stores of phosphocreatine and improves the ability to maintain power output during intensive exercise. It also assists & boosts recovery between short bursts of activity. This can both benefit your training programme and provide an important edge when competing. Creatine Monohydrate supplements can increase your muscle stores of phosphocreatine by approx 20% . The exact increase can vary depending on you the individual - the range is somewhere between 10 – 40%1 Some people just seem to be able to tolerate more Creatine than others – so there is no such thing as a standard response as some people respond tremendously well – for those that don’t – switching to Creatine Ethyl Ester seems to address the problems. Increasing your muscle stores of Creatine Monohydrate is particularly beneficial if you are involved in sports that involve short bursts of intense exercise such as football, rugby, hockey etc and can also help you maintain higher training volumes which in turn improves fitness levels leading to higher & better performances on the pitch.

 

 

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Creatine Monohydrate – Sporting Performance

Creatine Monohydrate supplementation, according to various research studies, is hugely beneficial for sports that require a good anaerobic performance2 such as weight lifting, sprinting, football, hockey, rugby etc. For sports requiring mainly aerobic - such as runners, cyclists and long distance swimmers – Creatine has also been shown to help improve performance.3 A study at Louisiana State University found that Creatine Monohydrate supplements delayed the onset of muscle fatigue in endurance athletes by boosting their lactate thresholds.4

 

 

 

 

 

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Will taking Creatine Monohydrate supplements increase my Body Weight?
Creatine Monohydrate supplementation has been shown to be an effective lean muscle weight gaining product as it has been proven to both increase body weight and have an effect on body composition.5,6 It have become a muscle building bodybuilders essential as it increases lean muscle mass in both men & women. Lean Muscle weight increases of up to 4kg have been reported after a period of six weeks with Creatine Monohydrate supplementation. This weight gain occurs because increases in the concentration of Creatine Monohydrate in the muscles has the effect of drawing water into the muscle cells, thus increasing cell volume. This increase in volume acts as an anabolic signal which helps to reduce protein breakdown and improves the body's usage of protein. The end result is an increase in lean body tissue.

How much Creatine Monohydrate should I take?
There are no Recommended Daily Amounts (RDAs) for Creatine Monohydrate – some people can tolerate more than others – and the more muscle mass you have to start with the more Creatine you can tolerate. For the powder form at 247Creatine we suggest starting off with a loading dose of about 30g per day ( split into 4-5 small doses mixed with a concentrated fruit juice such as grape juice – this helps the body to absorb the Creatine Faster) – take this level for five days. Then switch to a daily dose of around 5-10g per day on an ongoing basis.

 

Creatine Monohydrate - side effects?
No Studies to date have highlighted any seriousproblems.7,8 Some people do though find that Creatine Monohydrate can cause bloating or stomach cramps – in all situations observed by ourselves switching to Creatine Ethyl Ester cures this – with the added benefits that Ethyl Ester is Stronger and requires no loading phase. Most importantly for those involved in competitive sport - Creatine Monohydrate supplementation is 100% legal and is allowed by the International Olympic Committee.

References
1. Hultman E et al. Muscle Creatine Monohydrate loading in man. J Appl Physiol 1996; 81: 232-7.
2. Volek JS, Kramer WJ. Creatine Monohydrate supplementation: its effects on human muscular performance and body composition. J Strength Cond Res 1996; 10(3): 200-10.
3. Nelson A et al. Creatine Monohydrate supplementation raises anaerobic threshold. FASEB J 1997; 11: A586 (abstract)
4. Prevost MC, Nelson AG, Morris GS. Creatine Monohydrate supplementation enhances intermittent work performance. Res Q Exerc Sport 1997; 68(3): 233-40
5. Kreider R et al. Effects of ingesting supplements designed to promote lean tissue accretion on body composition during resistance training. Int J Sport Nutr 1996; 6: 234-46.
6. Clark JF. Creatine Monohydrate and phosphoCreatine Monohydrate: A review. J Athletic Training 1997; 32: 45-50.
7. Williams MH et al. (1999). Creatine Monohydrate: The Power Supplement. (Illinois; Human Kinetics).
8. Poortmans JR, Francaux M. Long term oral Creatine Monohydrate supplementation does not impair renal function in healthy athletes. Med Sci Sports Ex 1999; 31: 1108-10.