Creatine Monohydrate as a Muscle Building Supplement

There is no shortage of  nutritional supplement manufactures that produce an array of often overpriced muscle building supplements that claim to defy science and human genetics to provide their users with rapid, awe inspiring muscle growth.

The fact is, the efficacy of the majority of these products is dubious at best, often leaving the user’s body unchanged and wallet empty.

However, some dietary supplements are available today that contain compounds that can, in fact, result in rapid, noticeable lean muscle tissue growth.

This article will examine a dietary supplement that has been used with great success for decades by bodybuilders, strength athletes and fitness enthusiasts alike:  Creatine Monohydrate.   

In my article Compelling Review of Creatine Monohydrate for Muscle Building, I examine the profound muscle building benefits of creatine monohydrate supplementation. 

Creatine Explained

Creatine is an amino acid derivative that is found in the skeletal muscle tissue of humans and animals.  Very small quantities of creatine are synthesized within the human body, primarily by the kidneys, pancreas and liver, however the majority of the creatine that exists within muscle cells is ingested through the consumption of meat and dietary supplements.

The supplementation of creatine, in the form of creatine monohydrate, results in enhanced availabilities of adenosine triphosphate (ATP) which is required for explosive, intense muscle fiber contraction.  

Additionally, supersaturating muscle cells with creatine promotes a phenomenon called cellular hydration, which facilitates the rapid absorption of water and nutrients into muscle cells, thus resulting in increased muscle size and density, and reduced recovery time between intense workouts.    

Creatine Monohydrate for Muscle Building

An initial “loading” phase of creatine monohydrate supplementation is generally recommended to ensure that muscle cells are adequately saturated with creatine before the initiation of a prolonged maintenance phase. 

Creatine monohydrate is most commonly sold in powder or capsule form, and serving suggestions are typically between three and five grams of creatine monohydrate powder. 

During the “loading” phase of a  creatine supplement regimen, upwards of twenty grams of creatine monohydrate are consumed daily for a period of approximately five days, when the muscle’s maximum storage capacity for creatine is achieved.  

The maintenance phase usually calls for ingesting three to five grams of creatine monohydrate daily for an indefinite period.

Scientific Evidence of Efficacy

A slew of scientific research and anecdotal evidence supports and proves the ergogenic and muscle building effects of creatine supplementation:

William N. Taylor, M.D., reports that “creatine is associated with enhanced strength and muscle  mass in strength-training programs.  It is believed creatine use enables athletes to increase their workout quality and quantity, which, in turn, sends a stronger stimulus to the skeletal muscle cell’s genetic machinery.”

 Life Extension Media published that “the most stable and cost-effective form sold today is creatine monohydrate.  It is one of the few supplements available that has legitimate research studies backing its benefits.”

Life Extension Media published and cited sources stating that creatine is “associated with weight gain and improved nitrogen balance, and it has been shown to increase endurance, strength and stamina.”

Dr. Frederick D. Hatfield, Ph.D., published that “more creatine in the muscle seems to increase the amount of water taken into the cells; this will only increases the volume of the cell but seems to be involved in triggering an increase in protein/muscle production.”

Shopping for Creatine Supplements

While it can be concluded that creatine supplementation has been proven effective for muscle mass and strength gains, caution must be exercised when shopping for creatine supplements. 

Consumers would be well advised to seek creatine monohydrate supplements that are “pharmaceutical grade”, meaning the ingredients are 99% pure.  Nothing in nature is 100% pure, so supplement manufacturers that claim that their creatine product is 100% pure should be met with skepticism. 

It must be stressed that thorough and diligent research into different companies and products should be conducted before purchasing any supplement.  Often, the best resource for creatine related research are the supplement manufactures and distributors themselves. 

By visiting supplement and fitness related websites, the consumer can gain a varied perspective and obtain vast information regarding the various creatine supplements available. 

Many online retailers offer quality creatine supplements and can be a good resource for creatine research.  Also, as with any other investment, when it comes to cost and price comparison, it pays to shop around.  

Get pharmaceutical grade creatine monohydrate here. 


Also Read:

DHEA as a Muscle Building Supplement

Why Every Fitness Nutrition Plan Should Include Protein Bars 

Sources:

William N. Taylor, M.D.  Anabolic Steroids and the Athlete, Second Edition.  Published 2002 McFarland & Company, Inc., Publishers. pp 239-243.

Life Extension Media.  Disease Prevention and Treatment, Expanded Fourth Edition.  Published 2003.