What is creatine monohydrate?

Creatine Monohydrate is one of the most researched nutritional supplements for increasing exercise performance, recovery, injury prevention, ageing and even brain function.

What actually is it?
Creatine is a chemical found in our muscles and brains which is obtained from dietary intake (exogenous) of animal-based products such as meat and fish, while also being produced naturally in our body. Creatine plays an important role in energy production during short, high-intensity exercise by helping supply energy to the muscles and reducing muscle fatigue.

However, dietary sources only provide a very small amount, hence why some opt for supplementation to increase intramuscular stores.

Potential benefits of creatine supplementation

  • Increases in strength/power output + improved recovery time
  • Enhances performance in sports that involve 10-30 second high-intensity efforts
  • Reduces age-related muscle mass degradation, improving long-term mobility and reducing the risk of falls, fractures and mortality in the ageing population (when combined with resistance exercise)
  • Potentially reduces losses in muscle mass/strength when injured or when undergoing a period of immobilisation
  • May facilitate energy production to the brain to help with cognitive function and various neurological conditions (eg. recovery from concussion)

How much do I need to supplement?
Dosing strategies: There are two main dosing strategies for creatine;

  1. Loading phase + maintenance: This consists of consuming ~20g/day (throughout the day in 4 equal doses) for 7-days, followed by 3-5g per day thereafter
  2. Slow loading: Consists of consuming 3-5g/day which will allow your body to slowly saturate and maintain intramuscular creatine

An accredited sports dietitian can help you determine the right strategy for you.

NOTE: When increasing your intramuscular stores of creatine, your body tends to retain some additional water. Therefore, it is normal to see a weight gain of 0.5-2kg during this time.

Did you know? Creatine Monohydrate is one of the most researched nutritional supplements for increasing exercise performance, recovery, injury prevention, ageing and even brain function.

Quick fact: Quick fact Creatine monohydrate consumed with a carbohydrate source has been shown to improve absorption and muscle storage.

Written by Oliver Ritchie
Accredited Sports Dietitian
Health Management Dietitians
https://www.healthmanagement.com.au/

 

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