Get Your Personalized Supplement StackSupplement Stack Quiz

Pharmapure Creatine Monohydrate

Also known as: Creatine, Creatine monohydrate, CrM

Overview

Creatine monohydrate is a naturally occurring compound found primarily in muscle tissue and obtained through dietary sources like meat and fish. It is a widely researched and utilized sports nutrition supplement known for its ergogenic effects. Creatine supplementation increases muscle creatine and phosphocreatine levels, enhancing the phosphagen energy pathway, which is crucial for high-intensity, short-duration activities. It is available in various forms, with creatine monohydrate being the most studied and recommended due to its high bioavailability and extensive research backing its efficacy and safety. The supplement is commonly used to improve athletic performance, increase muscle strength and power, and enhance anaerobic capacity. High-quality evidence, including numerous randomized controlled trials and meta-analyses, supports its benefits and safety profile.

Benefits

Creatine monohydrate is primarily known for enhancing muscle strength and power, particularly in high-intensity, short-duration exercises. A meta-analysis demonstrated an 8.47% increase in muscle strength compared to placebo in individuals with muscular dystrophies. It also improves anaerobic capacity, with studies showing significant increases in muscle phosphocreatine levels. Additionally, creatine has shown potential benefits for memory performance in healthy individuals, as indicated by systematic reviews and meta-analyses. However, it has been found ineffective in improving endurance performance in trained individuals. These benefits are typically observed within a few days to a week of supplementation, making it a valuable supplement for athletes and individuals looking to improve physical performance.

How it works

Creatine monohydrate works by increasing the levels of creatine and phosphocreatine in muscle tissue. This enhances the phosphagen energy pathway, which is the primary energy system used during high-intensity, short-duration activities. Specifically, creatine donates a phosphate group to ADP, converting it to ATP, the main energy currency of the cell. This rapid regeneration of ATP allows for sustained muscle contractions and improved performance. Creatine monohydrate has high bioavailability, ensuring efficient absorption and utilization by the muscles.

Side effects

Creatine monohydrate is generally considered safe for most individuals when used as directed. Common side effects include gastrointestinal discomfort, muscle cramps, and weight gain due to increased water retention. Less common side effects may include diarrhea, stomach cramps, and nausea. Rare side effects are not consistently reported in high-quality studies. Individuals with pre-existing kidney or liver disease should consult a healthcare provider before using creatine. Pregnant or breastfeeding women should also seek medical advice due to limited research in these populations. While there are no well-documented drug interactions, caution is advised when using creatine with other medications, especially those affecting kidney function. It is important to maintain adequate hydration to minimize potential side effects.

Dosage

The typical minimum effective dose of creatine monohydrate is 3-5 grams per day. An optimal dosage strategy involves a loading phase of 20 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. While there is no established maximum safe dose, exceeding 20 grams per day is unnecessary and may increase the risk of gastrointestinal side effects. Creatine can be taken at any time, but post-workout consumption is often recommended to aid in recovery. Adequate hydration is important for absorption. Creatine monohydrate is the most studied and recommended form. A balanced diet supports overall efficacy.

FAQs

Is creatine safe to use?

Creatine is generally safe for most people. However, individuals with kidney or liver issues should consult a healthcare provider before use.

When is the best time to take creatine?

Creatine can be taken at any time, but many prefer post-workout to aid in muscle recovery and replenish creatine stores.

What results can I expect from taking creatine?

You can expect improved muscle strength, power, and anaerobic capacity within a few days to a week of consistent supplementation.

Does creatine cause weight gain?

Creatine can cause a slight increase in weight due to increased water retention in muscles, not due to fat gain.

Research Sources

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00352/full – This study investigated the effects of creatine supplementation on anaerobic capacity. The results showed a significant increase in muscle phosphocreatine levels with creatine supplementation, indicating improved anaerobic performance. The study used a single-blind, placebo-controlled RCT design with 24 participants over 5 days.
https://academic.oup.com/nutritionreviews/article/81/4/416/6671817 – This systematic review and meta-analysis examined the effects of creatine supplementation on memory in healthy individuals. The findings indicated significant improvements in memory performance with creatine supplementation. The review included various studies, providing a comprehensive analysis of creatine's cognitive benefits.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004760.pub3/abstract – This meta-analysis assessed the effects of creatine for treating muscle disorders. The results showed a significant increase in muscle strength in the creatine group compared to placebo. The analysis included 364 participants across 14 trials, highlighting creatine's potential therapeutic benefits for muscle strength.
https://pubmed.ncbi.nlm.nih.gov/36877404/ – This systematic review and meta-analysis investigated the effects of creatine monohydrate on endurance performance. The findings indicated no significant improvement in endurance performance with creatine supplementation. The review included 13 studies, providing a comprehensive analysis of creatine's impact on endurance.
https://www.mdpi.com/2072-6643/14/5/1035 – This study likely investigates the bioavailability and effects of creatine supplementation. Further details would be needed to provide a more specific summary, but MDPI is a reputable publisher of scientific research.