Strength and Health (CT–446)
Creatine Monohydrate
Of all the sports supplements that have been marketed to date, creatine monohydrate is probably the most popular. Essential for the production of ATP, the fuel that runs the body, creatine is concentrated in skeletal muscles. Vigorous exercise depletes your muscles of their natural supply of creatine. Restoring creatine through supplements helps to reenergize tired muscle cells and increase stamina so that you can work out longer.
A study in the International Journal of Sport Nutrition has shown that people who take creatine supplements and exercise regularly lose more fat and develop better muscle tone than people who only work out and do not take creatine supplements.
Another study jointly performed by Texas Woman’s University, the University of Texas Southwestern Medical Center, and the Cooper Clinic found that creatine enhanced the performance of male weightlifters, allowing them to lift heavier loads and do more repetitions.
Creatine (Creatine monohydrate)
It combines with phosphorus to become phosphocreatine, an energy source for muscular contractions. It increases the reserves of energy that adenosine triphosphate (ATP) stores in the muscles.
Principal health related actions: Improves performance and recovery time of muscles. Increases muscle stamina and energy supply to the muscle. Helps prevent muscle fatigue. By increasing muscle mass and strength, it enhances athletic performance. Lowers high blood lipid levels, cholesterol and triglycerides in the blood, which may reduce the risk of stroke and heart disease. Being studied as a treatment for muscle atrophy (sarcopenia) which begins around age 30.
Dosage: Use creatine monohydrate since it is the most absorbable form of this supplement. Initially, take 1 teaspoon (5 grams) of the powder, three times a day for three days, then reduce to one teaspoon, twice a day. Take with water or juice, on an empty stomach or with meals.
Food sources: Found in many meats.