Creatine monohydrate is a dietary supplement widely recognized in the world of sports and nutrition. Its popularity lies in its ability to improve physical performance and muscle strength in athletes and people with a fitness lifestyle. At WU Nutrition® we explain what creatine monohydrate is, how it works and what its benefits are for your healthy life.
What is Creatine Monohydrate?
Creatine monohydrate is a natural compound found in small amounts in certain foods such as meat and fish. However, to obtain significant doses, many people choose to consume it in supplement form. It comes in powder form and mixes easily with water.
How does Creatine monohydrate work?
Once you consume creatine monohydrate, it is quickly absorbed into the muscles, where it is converted to phosphocreatine. This phosphocreatine molecule plays a key role in energy production during high-intensity, short-duration activities. By increasing phosphocreatine levels in muscles, creatine monohydrate helps quickly replenish ATP (adenosine triphosphate), the primary source of cellular energy.
Benefits of creatine for Sports Performance
- Increased Strength : Numerous studies have shown that creatine monohydrate supplementation can significantly increase muscle strength. This allows for more intense training and, in the long run, promotes the development of muscle mass.
- Greater Endurance : By improving the ability to regenerate ATP, creatine monohydrate delays muscle fatigue. This means you'll be able to do longer workouts before feeling exhausted.
- Improved Recovery : Creatine monohydrate may also help reduce muscle damage induced by intense exercise. Faster recovery means you'll be ready to get back to the gym faster.
- Improves Cognitive Performance : In addition to its physical benefits, some studies suggest that creatine monohydrate may have positive effects on brain function and memory.
How to Take Creatine Monohydrate?
The typical loading dose of creatine monohydrate is approximately 20 grams per day, divided into four 5-gram doses, for the first five days. After the loading phase, a maintenance dose of 3-5 grams per day is recommended. At WU we always recommend consulting with a health professional or nutritionist before starting any supplementation.
Learn about our creatine monohydrate for high performance here.
