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Creatine Monohydrate - Choose Form
Scientific Name: Creatine monohydrate
Creatine does not have a pleasant taste, it has a sour and salty taste.
Creatine monohydrate is a natural substance that helps the body produce energy. It is found in meat and fish, and is also produced in the human body. Creatine monohydrate has many benefits, including increased muscle mass, weight gain, boosting anaerobic strength, supporting cognitive function, improving muscle recovery time, and providing energy and endurance.
Creatine is among the most well-researched and effective supplements. Unlike other supplements that only affect advanced athletes, creatine benefits you regardless of your fitness level but is known by many to be the world’s most effective supplement for high-intensity sports. It can help with exercise performance by rapidly producing energy during intense activity. Creatine may also help with cognitive function and support the brain.
- Contribute to increased muscle mass
- Help boost anaerobic strength
- Support the brain and cognitive function
- Improve muscle recovery time
- Energy and endurance booster
- May help with Parkinson’s disease
Improves brain function
As meat is the best dietary source of creatine, vegetarians often have low levels. One study on creatine supplements in vegetarians found a 20–50% improvement in some memory and intelligence test scores.
For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability. In older adults, creatine may boost brain function, protect against neurological diseases, and reduce age-related loss of muscle and strength.
May Help with Parkinsons Disease
Parkinson’s disease is characterised by reduced levels of dopamine, a key neurotransmitter in your brain. The large reduction in dopamine levels causes brain cell death and several serious symptoms, including tremors, loss of muscle function, and speech impairments.
Creatine has been linked to beneficial effects in mice with Parkinson’s, preventing 90% of the typical drop in dopamine levels. However, there is no evidence that it has the same effect in humans. In an attempt to treat the loss of muscle function and strength, those with Parkinson’s often weight train. In this study in individuals with this disease, combining creatine with weight training improved strength and daily function to a greater extent than training alone.
Gaining muscle mass
Creatine is the world’s most effective supplement for adding muscle mass. Taking it for as few as 5–7 days has been shown to significantly increase lean body weight and muscle size.
This initial rise of muscle mass is caused by increases in the water content of your muscles . Over the long term, it also aids in muscle fibre growth by signalling key biological pathways and boosting gym performance.
In this study of a 6-week training regimen, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group. Similarly, a comprehensive review demonstrated a clear increase in muscle mass among those taking creatine, compared with those performing the same training regimen without creatine.
This review also compared the world’s most popular sports supplements and concluded that creatine is the best one available. Its advantages include being less expensive and far safer than most other sports supplements.
Helps muscle cells produce more energy
Creatine supplements increase your muscles’ phosphocreatine stores. Phosphocreatine aids the formation of adenosine triphosphate (ATP), the key molecule your cells use for energy and all basic life functions. During exercise, ATP is broken down to produce energy.The rate of ATP resynthesis limits your ability to continually perform at maximum intensity, as you use ATP faster than you reproduce it .
Creatine supplements increase your phosphocreatine stores, allowing you to produce more ATP energy to fuel your muscles during high-intensity exercise.This is the primary mechanism behind creatine’s performance-enhancing effects.
Improves high-intensity exercise performance
Creatine’s direct role in ATP production means it can drastically improve high-intensity exercise performance by up to 15% (. Unlike supplements that only affect advanced athletes, creatine benefits you regardless of your fitness level.
Creatine improves numerous factors, including:
- ballistic power
- sprint ability
- muscle endurance
- resistance to fatigue
- muscle mass
- brain performance
Chronic Obstructive Pulmonary Disease COPD
A study related to creatine use during rehabilitation is a randomized controlled trial conducted by Fuld, Kilduff, Neder, Pitsiladis, Lean, Ward, & Cotton (2005). In this study, forty-one patients with chronic obstructive pulmonary disease (COPD) were divided into two groups.
One group was given a creatine supplement, and the other was not. Both groups completed several different tests and went through a pulmonary rehabilitation plan. Throughout the intervention, pulmonary function, body composition, muscular strength, exercise capacity, and quality of life were evaluated. At the end of the experiment, the patients who ingested creatine showed improvements in body composition (increase in fat-free mass), muscular strength, and quality of life.
The results are significant because they suggest patients struggling with COPD may improve peripheral strength, potentially alleviating mortality factors associated with COPD such as muscular atrophy and dysfunction
Safety Information: Keep out of reach of children.
Ingredients: Creatine monohydrate
It has a sour and salty taste so you can mix it in a juice or lemonade.
As a dietary supplement, take 5 g (about one level teaspoon) preferably before a workout, or as directed by a physician. Individual needs may vary. Drink plenty of water.
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Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
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