in Ingredients Simplified

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)).

Key benefits

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.

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.

When should I take it

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.

Can it be stacked

Yes creatine monohydrate can be used with other dietary supplements.

Products containing creatine

Creatine