CREATINE MONOHYDRATE | BEST CREATINE SUPPLEMENT

What is Creatine?

Creatine is a naturally occurring non-protein amino acid present in our body. The primary goal of taking creatine is to fuel muscles with the potential energy required for longer and heavier workout sessions and to increase muscle mass. 

There are several forms of creatine, such as creatine monohydrate, creatine hydrochloride, creatine liquid, buffered creatine, etc. But the best, well-researched, and most available creatine is creatine monohydrate. Creatine supplement intake increases muscle mass by increasing osmotic pressure due to water retention, resulting in muscle swelling, which stimulates cell growth.

Creatine is a muscle-building substance that fuels muscles, builds muscular strength and endurance, and replenishes energy. It also aids muscle repair, reduces fatigue, and gives instant energy, boosting athletic performance. Creatine increases phosphocreatine levels (creatine with a phosphate group) in muscles, which regenerates Adenosine Triphosphate (ATP), a form of energy in muscles that fuels the body during intense activity.

Benefits of Creatine Supplements

The key advantages of taking creatine supplements are as follows:

1. Creatine Supplement Improves High-Intensity Exercise Performance:

Creatine supplements play a crucial role in regenerating ATP - a source of energy stored and used at the cellular level that enhances high-intensity exercise performance.

2. Creatine Supplement Assists Muscle Cells in Producing More Energy:

Creatine supplements enhance phosphocreatine reserves, which generate more ATP for muscle cells to use for instant and sustained energy. During workouts, an individual’s body uses adenosine triphosphate faster than it produces, which can cause energy depletion. Creatine monohydrate supplements come to the rescue by enhancing energy production. 

3. Creatine Supplement Increases Muscle Growth

Studies suggest regular 5 g creatine supplementation for 4-5 weeks improves muscle mass. First, its intake creates an osmotic pressure that helps retain water in muscles, stimulating muscle cells to grow. Fast muscle growth is also achieved by the extra energy supply to muscles.

4. Creatine Supplement Improves Brain Functioning

Many research studies have found creatine may support cognition and improve performance on memory and intelligence by enhancing energy supply (in the form of ATP) and offering neuroprotection, which increases alertness and productivity.

5. Creatine Supplement Reduces Risk of Injury 

Oral creatine supplementation by athletes reduces muscle cramping and injuries to the muscles, ligaments, tendons, and nerves and might minimize dehydration.

6. Creatine Supplement Helps With Rare Creatine-Metabolising Syndrome

Creatine is absent in the nervous system if an individual has a metabolic disorder or syndrome of creatine deficiency. Creatine supplements help improve the symptoms and provide the required energy. As this is a health condition, one should check the dosage with their doctor or physician.

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Best Creatine Monohydrate Supplement

Steadfast’s SteadCreatine is the best creatine monohydrate supplement available on the market. It provides creatine monohydrate (considered by most scientists as the best and most safe form of creatine) in effervescent form, which is the best and most convenient way to take it. 

How to Use and Consume Creatine Supplement?

The best way to use a creatine supplement is to take it with water or milk, depending on the need or the exercise. It has been popular amongst different athletes for decades. It is safe to consume milk and creatine together. Many studies show no known negative impact of using creatine with milk unless the individual is lactose intolerant. Also, milk contains casein, a protein that works very slowly, so depending upon the need, one can use it after their coach's advice.

Milk or any other food doesn't hinder our body's use of creatine. However, for muscles to absorb it better, water is the best source - SteadCreatine in a fizz form helps in better absorption and provides an alkaline medium where it works better.

Buy Creatine Monohydrate Supplement Online in India

Steadfast Nutrition is the right place to buy creatine because SteadCreatine contains creatine monohydrate, a dietary supplement that increases muscle performance quickly and provides the energy needed to perform high-intensity resistance exercise. Anyone can buy the best creatine monohydrate (SteadCreatine) at a reasonable price. Our creatine price is Rs 600 for a tube of 20 tablets.

SteadCreatine is the best creatine supplement. You can buy creatine monohydrate (SteadCreatine) through the Steadfast Nutrition website.          

Which is the Best Creatine Form?

Creatine is segregated into different forms - creatine liquid, creatine hydrochloride, creatine monohydrate, creatine ethyl ester, buffered creatine, and creatine magnesium chelate. The best creatine is in monohydrate form. It is a well-researched and liked dietary ergogenic supplement that provides the energy burst to perform high-intensity exercise. 

Steadfast ‘SteadCreatine’ provides 1500 mg of creatine monohydrate as an effervescent tablet, the easiest and safest formula for consumption. It is priced at Rs 600 for every tube containing 20 tablets.

Is Creatine Supplement Safe to Use?

Creatine monohydrate is safe to use if consumed within the tolerable upper limit of 3-5 g/day. It has also shown several therapeutic benefits.

A common concern and perception is that creatine increases water retention. The answer is yes, but only for a shorter period—it increases intracellular volume, which does not hamper total body weight. Creatine uptake into muscles is through a sodium-dependent creatine transporter, and due to the presence of sodium, water is needed to maintain intracellular osmolality (to maintain the water lost during sweat).

In the sports nutrition industry, there is a perception that creatine causes kidney dysfunction. However, only excessive use of creatine supplements and recurrent high intake may cause kidney damage. Both phosphocreatine and creatine are non-enzymatically degraded to creatinine and exported to the blood, followed by their excretion in urine.

Creatine supplements and creatine-containing foods like meat may both increase blood and urinary creatinine. Normally, creatine is excreted through urine, but high doses may not be excreted by the body and create an overload on the kidneys. However, excess creatine transiently increases in the blood, not the urine, and does not harm kidneys if individuals keep up their exercise routine.

There are also concerns that creatine leads to dehydration and is harmful to kids and adolescents. Creatine monohydrate is hygroscopic, increasing the urge to drink more water, so dehydration only happens if you don’t drink enough water or work out in extremely hot conditions or climates. Also, creatine can be used only by individuals above 18 years who want to do strength training exercises, reduce fatigue, and feel energetic as they do it.

According to the International Society of Sports and Nutrition (ISSN), creatine monohydrate is the most effective ergogenic nutritional supplement and the best supplement for increasing high-intensity exercise and lean body mass. We found similar conclusions from the American Dietetic Association (ADA), the American College of Sports  Medicine, and the Dieticians of Canada.

FAQs on Creatine Monohydrate Supplement

1. Who can consume creatine monohydrate supplements?

Creatine monohydrate is good for fitness enthusiasts, endurance athletes, and strength trainers. Anyone can consume creatine under their health expert’s supervision. However, it is not recommended for children, pregnant women, and lactating mothers.

2. Can creatine monohydrate be taken during the cutting phase for lean muscles?

Yes, creatine monohydrate is the most effective supplement if you intend to increase high-intensity exercise capacity and lean body mass during training. Taking creatine supplements during the cutting phase should not impact your weight loss goals because the main purpose of creatine monohydrate is to give energy during strength training and exercise. Hence, taking a creatine supplement during the cutting phase and for lean muscle growth should not have any side effects.

3. Is it necessary to load creatine?

Yes, creatine loading is generally increased by 10-20% while performing high-intensity or receptive exercises and depends on the magnitude of the increase in muscle creatine.

4. Which is better: creatine powder or creatine tablet?

Creatine tablet is a better option as it will not spill or spread. SteadCreatine comes in an effervescent tablet form, which dissolves uniformly in water. 

There are several factors to consider before using creatine powder. Creatine powder solidifies very soon, so keep it in an air-tight container. One should buy proper measuring tools to weigh or scoop creatine powder. After solidification, creatine powder becomes less bioavailable. Hence, it is better to opt for creatine tablets over creatine powder.

5. Are there any precautions that I should take with creatine?

Generally not, but if one has any medical condition such as kidney and heart disease, it is not recommended to take creatine. Also, the body already has creatine reserves, so it is advisable to take creatine only if an individual is athletic, does strength training, and plays endurance games. Creatine is not recommended for sedentary people. The advisable limit of creatine is 3 g a day, but if an individual exceeds the limit, it should be under a health expert’s guidance. Our SteadCreatine is not recommended for children, pregnant women, and lactating mothers.

6. What is the difference between creatine and creatinine?

Creatine is used as a source of energy for muscles - it provides muscle pumping and increases muscle strength. It can be used to improve muscle health. 

On the other hand, creatinine is a waste product of the body that gets filtered out through the excretory system. Creatinine levels in the blood can be used to measure renal or kidney function.

7. How much creatine is recommended per day?

There is no RDA for creatine as given by NIN and ICMR.  However, several studies suggest that the tolerable upper limit for creatine is about 3-5 g per day.

8. Is creatine banned in sports?

No, creatine is not banned in sports until and unless it is premixed with steroids. We can easily get creatine online - SteadCreatine is the best creatine monohydrate supplement as it is in effervescent form.

9. How is creatine different from protein?

Creatine and protein are both important for muscle growth and recovery. Protein is a macronutrient that helps in muscle synthesis and maintains the integrity of muscles. Protein contains essential amino acids the body requires to maintain muscle mass. On the other hand, creatine mainly enhances exercise capacity and helps boost athletic performance by fuelling the muscles with ATP - a form of energy.

10. Is a Creatine monohydrate supplement safe to take after exercise?

Yes, it is safe to take creatine after a workout.

11. Can we take creatine monohydrate supplements twice daily?

Creatine can be taken twice daily depending on an individual’s physical activity and goals. However, studies suggest that the tolerable upper limit for creatine supplements is 3-5 g per day.

12. How much water should one take while having creatine monohydrate?

Ans: It’s recommended to maintain a daily water intake of about 3-4 liters while taking creatine supplements to avoid any kind of gastric discomfort.

13. What are the risks likely to occur if one doesn’t drink enough water while taking creatine supplements?

Ans: If you are taking creatine and not paying attention to adequate hydration, your body starts breaking down muscles to derive the water it needs, resulting in dehydration, muscle cramps, headache, and low energy levels. Insufficient water intake while taking creatine supplements can also lead to abdominal discomfort and kidney issues in the long run.

14. Can creatine supplements be consumed with milk? 

Some people do not like creatine in water as it’s bland for them - they mix creatine with milk, preferably warm, as it’s better dissolved in warm milk.

15. Can creatine monohydrate supplement be mixed with a weight gainer?

Yes, creatine can be mixed with a weight gainer by people aiming to improve their energy levels and muscle strength during workouts. Creatine pre-exists in many mass gainers these days. Therefore, it would be appropriate to check the creatine content in the gainer before including an additional creatine supplement. Check the best mass gainer range. 

16. Who should not take creatine supplements?

Ans: Pregnant/lactating mothers and children below 18 years should not take creatine supplements. Additionally, people on medication for kidney/liver/blood pressure issues should consult a healthcare professional before including creatine in their diet.

17. Can creatine supplements make you fat?

Creatine supplements will make you gain weight, but that’s water weight, which has increased due to water retention in the body. Additionally, creatine also helps one gain muscle mass, which can contribute to weight gain.