Best Creatine Monohydrate

What is Creatine Monohydrate?

Creatine monohydrate is the most effective form of creatine. Creatine monohydrate supplements stimulate cell growth in the muscles by retaining water, thereby increasing muscle mass. It rapidly increases the phosphocreatine and creatine ratio in the skeletal muscles, regenerating ATP (adenosine triphosphate) during high-intensity workouts. ATP is a form of energy in muscles that fuels the body during intense activity. 

Creatine  monohydrate is a popular supplement among athletes, fitness enthusiasts, bodybuilders, weightlifters etc as it fuels muscles, amplifies muscle strength, increases workout capacity, improves muscle endurance, and replenishes energy, thereby increasing overall performance. Creatine monohydrate supplementation is safe and carries therapeutic benefits.

Creatine Monohydrate Benefits

The key advantages of taking creatine supplements are as follows:

1. Improve Exercise Performance:

Creatine supplements play a crucial role in regenerating ATP, the primary source for high-intensity activities, thereby improving muscle strength, power, and endurance during high-intensity workouts.

2. Increase Energy:

ATP is required to store and supply energy to muscle cells. During workouts, the body utilises ATP faster than it produces, which can cause energy depletion. Creatine monohydrate supplements come to the rescue by generating more ATP, thereby increasing energy production levels. 

3. Increase Muscle Growth:

Studies suggest regular supplementation of creatine improves muscle mass. Creatine promotes water retention within muscle cells, stimulating muscle cells to grow faster. Muscle mass is also achieved by the extra energy supply to muscles through the intake of creatine supplements.

4. Build Muscle Mass:

Creatine monohydrate supplement can stimulate muscle protein synthesis, increase cell hydration in muscles and reduce muscle protein breakdown. These combined effects help build muscle mass. 

5. Improve Cognitive Function:

Some studies suggest that creatine may support cognitive function, particularly in tasks that require short-term memory and quick thinking, by enhancing energy supply in the form of ATP.

6. Reduce Risk of Injury:

Creatine monohydrate supplements reduce muscle cramping and injuries to the muscles and ligaments among athletes and fitness enthusiasts.

7. Speed Up Muscle Recovery: 

Taking a creatine monohydrate supplement can support faster muscle recovery between exercises by reducing muscle damage and maintaining a continuous supply of energy, supporting more frequent and intense training sessions.

8. Increased Muscle Hydration:

Creatine draws water into muscle cells, which helps increase muscle volume and hydration. Well-hydrated muscles function more efficiently and are less prone to fatigue.

Types of Creatine

There are mainly five types of creatine. They are as follows: 

1. Creatine Monohydrate:

Creatine monohydrate is the best form of creatine. It is the most researched, effective, and affordable type of creatine available in the market. It significantly enhances strength and power among athletes, bodybuilders, and fitness enthusiasts. Creatine monohydrate boosts the production of ATP, the primary energy currency in cells, amplifying high-intensity exercise performance and quicker recovery. It supports muscle hydration and promotes muscle growth while reducing muscle damage and inflammation.

2. Creatine Hydrochloride (HCL): 

This form of creatine is formed by binding creatine and hydrochloride molecules. This effect lowers the pH level and makes creatine more acidic.

3. Creatine Ethyl Ester (CEE): 

Creatine molecules combine with ester bonds through esterification to form creatine ethyl ester. After combining with ethyl ester, creatine does not require any receptor for its uptake across the membrane for enhancing absorption.

4. Buffered Creatine: 

This form of creatine is more alkaline because of a higher pH level than regular creatine. Buffered creatine composition includes sodium bicarbonate, sodium carbonate, and magnesium phosphate which increase the alkalinity.

5. Creatine Magnesium Chelate:

In this formulation, creatine is bound with magnesium for supplementation. Fitness professionals use creatine magnesium chelate to increase energy production and provide excellent muscle energy potential. Further, creatine magnesium chelate boosts the bioavailability and creatine use by muscles.

How to Choose the Best Creatine Supplement?

Choosing the best creatine supplement can be a challenging task. The best form of creatine depends on your goals, preferences, and specific health considerations. Please consider the below points before making a final choice:                  

1. Types of Creatine:

There are five types of creatine namely creatine hydrochloride, creatine monohydrate, creatine ethyl ester, buffered creatine, and creatine magnesium chelate. Choosing the right type is most important. For instance, creatine monohydrate is considered the best type of creatine for working out and increasing performance.

2. Bioavailability:

The best creatine is one which is highly bioavailable. Among all types of creatine, creatine monohydrate is considered highly bioavailable as it can be efficiently absorbed and utilised by the body.

3. Solubility:

Creatine tablets should be soluble in water for better absorption and digestive comfort.  

4. Labelling and expiry:

Check the label, certification, and expiry date on the product package.

5. Clinically Tested:

Choose clinically tested GMP-certified and FSSAI-certified creatine supplements. Certified and lab-tested creatine supplements ensure that the creatine present is free of contaminants.

6. Dosage:

A daily dose of 3-5 grams of creatine monohydrate is recommended. It's best to follow the dosage instructions mentioned on the product label.

How to Use Creatine Monohydrate Supplement?

• The best way to use creatine monohydrate is to take it with water.
  
• Creatine can be taken anytime. However, the best time to take creatine monohydrate supplements is 30 minutes before or after a workout.
  
• The recommended dosage during maintenance is 3-5 grams daily to maintain elevated muscle creatine levels and support strength, endurance, and muscle growth.
  
• Drink plenty of water while taking creatine supplements, as it can hydrate your muscle cells, stimulating them to grow more effectively.
  
• Taking creatine with protein and carbohydrates can aid muscle recovery and weight gain and streamline your supplementation routine.

Where to buy creatine monohydrate?

If you are looking for the best creatine monohydrate, choose Steadfast Nutrition, as it is the best place to buy creatine monohydrate supplements. Steadfast Nutrition is a premium sports and wellness nutrition brand that offers high-quality, organ-friendly supplements. Steadfast Nutrition approaches the renowned labs in India to get the products tested, verified, and certified before launching them in the market for you and lives up to its pledge of ‘Uncompromised Nutrition’. Steadfast Nutrition’s creatine supplements are generally recommended by healthcare professionals as they support organ health, are safe and effective and do not exceed the recommended dietary allowance. One can get a 30% discount. Use Code “STEAD30” and save 30%.

Which is the Best Creatine Supplement?

SteadCreatine is the best creatine monohydrate supplement in India. Each tablet contains 1500 mg of Creatine Monohydrate in an effervescent tablet form, the easiest and safest formula for consumption. It comes in a natural identical flavour (Pink lemonade) and quickly dissolves in water, making it easily absorbable. It is also GMP and FSSAI certified. Steadfast creatine supplement “SteadCreatine” increases muscle performance in a short duration and provides the energy needed to perform high-intensity resistance exercise, speeding up muscle recovery time and cognitive functions. It is generally recommended by India’s top bodybuilders and fitness enthusiasts due to its effectiveness and affordability.

Is creatine safe to use?

Creatine use is considered safe if consumed within the tolerable upper limit - 3-5g/day. Creatine monohydrate should be taken within the recommended limit as excessive intake can lead to toxicity. It is recommended to consult a healthcare professional before taking the supplement.

FAQs

Q1. Who can consume creatine supplements?

Ans: They are good for fitness enthusiasts, endurance athletes, and strength trainers. Anyone can consume creatine under their health expert’s supervision. Creatine supplements are not recommended for children, pregnant women, and lactating mothers.

Q2: Can creatine monohydrate supplements be taken during the cutting phase for lean muscles?

Ans: Yes, creatine monohydrate is the most effective supplement for increasing 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.

Q3. Is it necessary to load creatine supplements?

Ans: Loading creatine supplements is not mandatory, but if you are involved in high-intensity workouts, loading is recommended for better results. However, this should only be taken for a limited duration with a cautious dosage.

Q4. Which is better: creatine powder or creatine tablet?

Ans: A Creatine effervescent tablet is a better option as it will not spill or spread. It can dissolve uniformly in water and its absorption is faster. On the other hand, creatine powder solidifies very quickly and  after solidification becomes less bioavailable. Hence, it is better to opt for creatine tablets over creatine powder.

Q5. Are there any precautions that I should take with creatine monohydrate supplements?

Ans: Generally not, but if one has any medical condition such as kidney and heart disease, it is not recommended to take creatine monohydrate. Also, the body already has creatine reserves, so it is advisable to take creatine only if an individual is athletic, does strength training, and is engaged in endurance activities. 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.

Q6. What is the difference between creatine and creatinine?

Ans: Creatine is used as a source of energy for muscles - it provides muscle pump and increases muscle strength. It can be used to improve muscle health. On the other hand, creatinine is a body waste product formed after digestion and the breakdown of proteins & gets removed from the blood through the excretory system.

Q7. How much creatine is recommended per day?

Ans: There is no RDA for creatine as given by NIN and ICMR.  The recommended dosage during the maintenance phase is 3-5 grams per day to maintain elevated muscle creatine levels and support strength, endurance, and muscle growth. A 2017 study by the International Society of Sports Nutrition states that during the loading phase, both short and long-term supplementation of creatine up to 30 g/day creatine for five years may be safe and well-tolerated to saturate the muscles with creatine more quickly.

Q8. How is creatine different from protein?

Ans: Creatine and protein are both necessary 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.

Q9. Is creatine supplement safe to take after exercise?

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

Q10. How much water should one take while having creatine?

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

Q11. 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.

Q12. Can creatine be mixed with a weight gainer?

Ans: 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.

Q13. Who should not take creatine?

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