What is Creatine Monohydrate?
Creatine monohydrate has long been one of the most popular supplements for naturally increasing strength and endurance during high-intensity exercise.
The organism can produce creatine itself in the liver, kidneys and pancreas. Creatine is also found in various foods, especially fish and meat. The human body stores around 120g of creatine. Most of it is found in muscle as creatine phosphate.
How does creatine monohydrate work?
Muscles need energy to work. However, during sporting activities, the energy sources are quickly exhausted and must be replaced.
The more creatine there is, the longer the muscle can perform without lactate-related hyperacidity and a drop in performance.
- Increase in ATP stores
- increase in physical strength
- increase in muscle mass
- improvement in brain function
- Suitable for maximum strength training
How should creatine monohydrate be dosed?
- Charging phase (1 week) yes 10g in the morning and in the evening
- Maintenance phase (approx. 11 weeks) 5g in the morning and in the evening
- Then a break of at least 4 weeks
What else is there to know?
As with replenishing muscle glycogen stores with carbohydrates, replenishing the creatine pool with a creatine regimen can also lead to an increase in body weight.
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