Gain Energy and Muscle Mass with Creatine Monohydrate
Benefits of Creatine Monohydrate
The scientific name of creatine is methyl guanidine-acetic acid. It is a naturally occurring substance in the human body made of three amino acids: arginine, methionine, and glycine. The liver, kidneys and pancreas produce it. A small amount of creatine is supplied to the body through diet, mainly from red meat and fish. The creatine supplied by food products is small in quantity. One gram of creatine is supplied by one pound of fish or meat. Therefore, people depend on supplements like creatine monohydrate to get extra dose of creatine.
A person weighing 175 pounds has around 120 grams of creatine in his body. On an average, a person metabolizes two grams of creatine everyday. This value is higher for people who do excessive physical work, such as trainers, athletes, and weightlifters. Therefore, such people need creatine supplements to get extra energy.
There are several benefits of creatine monohydrate. Here are some of them.
- It helps in muscle regeneration and growth.
- It helps increase the amount of adenosine triphosphate (ATP), a chemical that helps to supply energy to muscles.
- It helps the body gain weight by increasing muscle mass.
How Creatine Monohydrate Increase the Energy Levels of the Body?
Creatine monohydrate helps a person do rigorous physical work by supplying phosphates to the body.
When a muscles contracts, it uses ATP (adenosine triphosphate). ATP releases one of its phosphate molecules to generate energy. In this process, ATP becomes ADP (adenosine diphosphate). The energy generated by ATP lasts only ten seconds. Once the energy generated by ATP depletes, the body has to depend on glycolysis. Lactic acid is produced as a byproduct of the glycolysis process. Lactic acid causes fatigue, which prevents a person from continuing the physical work. However, if the body is provided with extra dose of creatine, then creatine gives its phosphate molecule to produce energy. Thus creatine supplements can help a person do exercise or physical work for a longer duration than otherwise.
Creatine Monohydrate Dosage
Creatine monohydrate supplement is available in capsule, powder, and tablet form. It is best to take a supplement that has added phosphates, as it is essential for creatine to combine with phosphates to be effective.
The typical recommended dose of creatine monohydrate is 20 to 25 grams per day for the first five days, three to five grams for the next seven to eight weeks, and then no intake of this supplement for the next one month. The first phase is known as the loading phase, and the second one is known as maintenance phase.
Creatine supplements may not be good for people with kidney and liver problems. It may cause water retention and gastrointestinal problems in some individuals. Therefore, before taking creatine supplements, it is best to consult a doctor.
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