Skip to main content
Supplement Research and Comparison WebsiteBest Price Guarantee
Supplement Research and Comparison Website

Exploring the Benefits and Usage of Creatine Monohydrate in Exercise

This discussion highlights the effects of creatine monohydrate on muscle performance and recovery. Learn about its benefits, including muscle mass increase, exercise performance enhancement, and potential neurological advantages, as well as recommended dosage guidelines.


  • creatine monohydrate

  • Creatine monohydrate is a widely used dietary supplement known for its ability to enhance muscle performance, particularly during short-duration, high-intensity exercises such as sprinting or weightlifting12. It works by increasing the body’s store of phosphocreatine, which is utilized to regenerate adenosine triphosphate (ATP), the primary energy carrier in cells3.

    Key benefits of creatine monohydrate supplementation include:

    1. Increased Muscle Mass and Strength: Creatine has been shown to significantly increase lean muscle mass and strength, especially when combined with resistance training45.

    2. Enhanced Exercise Performance: It improves performance in high-intensity activities by allowing for greater ATP regeneration, thus enabling longer durations before fatigue6.

    3. Improved Recovery: Creatine may also aid in reducing muscle damage and enhancing recovery between intense bouts of exercise7.

    4. Potential Neurological Benefits: Research suggests possible neuroprotective effects in conditions such as Parkinson’s and Alzheimer’s diseases, though more rigorous studies are needed to confirm these benefits in humans2.

    Creatine is considered safe for most people when used appropriately, though some may experience transient water retention or gastrointestinal discomfort8. It's important for users to adhere to recommended dosages to avoid potential adverse effects. The typical protocol includes a loading phase of about 0.3 grams per kilogram of body weight per day for 5-7 days, followed by a maintenance phase of 0.03 grams per kilogram per day2.

    Footnotes

    1. Matthew Hall, "Creatine Supplementation: An Update," PubMed, 2021.

    2. M A Tarnopolsky, "Potential benefits of creatine monohydrate supplementation in the elderly," PubMed. 2 3

    3. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," PMC, 2021.

    4. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," PMC, 2020.

    5. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021," PMC, 2022.

    6. Matthew Hall, "Creatine Supplementation: An Update," PubMed, 2024.

    7. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," PMC, 2021.

    8. Matthew Hall, "Creatine supplementation," PubMed, 2024.

Browse Related Questions

Back to top