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Creatine Monohydrate is a popular dietary supplement taken by a wide range of athletes. It is well studied by the scientific community, is safe, and highly effective. Creatine is an organic compound found in all animals. It can be synthesised within the body, and in humans approximately half of creatine stored is made in vivo, the other half obtained through diet. It is synthesised in liver, kidneys and pancreas from the amino acids Arginine, Glycine and Methionine and is then transported via the blood stream to the muscles where it is stored in readiness to supply energy in the form of ATP. In diet, creatine is found in red and white meat and fish. Because creatine is only found in meat, vegetarians often find creatine supplementation to be particularly effective.

When taken in concentrated doses, such as in supplemental form, the body is able to store much higher levels of creatine than normal. This makes creatines use as a supplement particularly popular with bodybuilders, because saturated creatine stores grant a secondary benefit – creatine can make your muscles feel harder and fuller. This is because creatine is hydrophilic, it draws water to it, and when the muscles stores of creatine are full they pull fluids into them creating added firmness and size.

Due to its hydrophilic nature, Creatine Monohydrate is best taken with adequate fluids, ideally 100ml of water per gram of creatine. In an effort to maximise uptake of creatine, it is often suggested that creatine is taken with simple carbohydrates. The rationale behind this is that the insulin secreted as a response to the carbs will aid the creatines entrance into the cell. While this strategy is popular, it is not strictly necessary – without carbohydrates the creatine will still reach the muscle cells, it will just take longer to do so.

Some users of Creatine Monohydrate suggest a loading period when first taking it. This involves taking multiple doses every day for two weeks to rapidly increase the muscular stores and increase bodyweight. Typically, a creatine loading plan involves taking four doses of 5g with fluids spread throughout the day for a period of two weeks. After this point the dose is reduced to 5g daily. Alternately, some prefer not to load and just take 5g daily from the start. This will grant a more gradual increase in muscular creatine stores but will yield the same effects as loading in the long-term.

All in all Creatine Monohydrate is an excellent supplement both for optimising energy stores and creating larger, fuller muscles. It has a proven track record of success and is a useful addition to any athlete’s arsenal.