Creatine monohydrate is the most researched supplement in the fitness industry. Despite there being a lot of speculation on whether creatine actually works, I can assure you that it does, and there are many benefits, with very few side effects.
In this article I am going to discuss the benefits and side effects of creatine monohydrate, as well as ways to help you choose the best creatine monohydrate supplement. As a bonus, I am going to give you my top 5 creatine supplements based on extensive research and testing I have done over the years.
However, before we discuss creatine supplements let’s explore what creatine monohydrate is and gain a better understanding of it’s role in our bodies.
What is Creatine Monohydrate?
Creatine monohydrate is an amino acid, found in our muscles, and helps us build muscle and repair damaged tissues.
It makes up around 1% of the total volume of human blood, and is transported through the blood to be used by parts of the body that have high energy demands, such as muscles and the brain.
Our bodies create protein in our liver, pancreas and kidneys, and can produce about 1 gram of creatine per day. Most people get creatine from red meat or sea food, but the amount we get from creatine supplements is much higher.
Creatine supplements come in many forms, and are used by people who work out a lot or don’t get enough creatine from their diet.
They come in the form of….
- Powders
- Capsules
- Tablets
- Energy bars
The main goal of creatine monohydrate is to store it, and use it as energy in the muscles, which increases your strength and endurance in activities that require a lot of power and energy.
Why Do People Take Creatine Supplements?
People take creatine supplements to aid their workout routines and improve their recovery. Creatine increases endurance and strength, which improves your performance.
Many athletes and bodybuilders use creatine supplements due to the huge amount of training they do and how much energy their muscle use.
Vegans or vegetarians, might take creatine supplements to make up for the creatine they are not getting from food sources, like red meat and sea foods.
What Are the Benefits of Creatine Monohydrate?
Athletes or people that workout regularly can take creatine supplements to….
- Improve exercise performance.
- Increase muscle mass.
- Help their recovery after intense exercise.
- Reduce dehydration.
- Reduce risk of injuries.
Creatine deficiency is linked to a wide range of conditions, and by taking creatine supplements it could help relieve the following conditions…
- Congestive heart failure.
- Chronic Obstructive Pulmonary Disease (COPD)
- Multiple Sclerosis (MS)
- Parkinson disease.
- Osteoarthritis.
- Muscle Atrophy.
Are There Any Side Effects?
It is very important to take creatine monohydrate at the recommended dosage.
If you take creatine at the recommended dosage it is considered safe to consume, but if taken in too high dosage it could possibly cause some side effects, such as affecting liver, kidneys, or heart function.
With that being said, these effects have not actually been proven.
There have also been some other reported side effects such as:
- Weight gain (mainly through water retention)
- High Blood Pressure
- Muscle cramps
- Muscle strains and pulls
- Nausea
- Diarrhoea
- Stomach pains
Despite there being reported side effects of creatine monohydrate, it has been found through studies that most doses used up to 6 months, have not caused any significant side effects.
Some creatine supplements may have been altered, so it is important to buy products made by established companies with good reputations.
Top 5 Creatine Monohydrate Supplements
1. Warrior Micronized Creatine Monohydrate Powder (AMAZON #1 BEST SELLER)
Warrior micronized creatine powder is amazon’s #1 best seller for many reasons:
- Increases strength, boosts endurance, improves workout performance, and delays fatigue.
- 100% pure creatine supplement that brings you all the benefits of ultra-premium quality creatine monohydrate powder without the side effects.
- It has been micronized making it dissolve faster in water and stops you from the gritty texture that you usually get when drinking creatine.
- Comes in many flavour’s, or unflavoured if preferred.
- No fillers, additives or junk – just 100% clinically proven Creatine.
- Research proven to work in countless studies over 20yrs+
- Manufactured in the UK, and certified by the GMP.
2. Animal Creatine Performance Chews
Animal creatine performance chews are the my best creatine monohydrate tablets for the following reasons:
- Increases strength, boosts endurance, improves workout performance, and delays fatigue.
- Easy to take, no messy powder, no mixing, no shaking, just leave the chews in your gym bag and you are ready to go.
- This clinically tested formulation combines Creatine Monohydrate with Sea Salt and patented ingredients to go beyond what creatine alone can offer.
- High quality, 3rd party tested, trusted products.
3. Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition’s creatine monohydrate powder is one of the most popular creatine’s on the market for the following reasons:
- Optimum Nutrition is the world’s no.1 sports nutrition brand, providing the highest quality in post-workout recovery, pre-workout energy, and on-the-go sports nutrition products.
- 100 % pure creatine monohydrate powder, which increases physical performance and provides 3 g of creatine per serving.
- It has been micronized and is unflavoured, so it dissolves faster in water and stops you from the gritty texture that you usually get when drinking creatine.
4. Iron Labs Creatine Capsules
Iron labs creatine capsules are a top pick for creatine monohydrate for the following reasons:
- They are a high dose supplement containing 3000mg of pure creatine monohydrate per tablet serving.
- Each tub contains 180 tablets for just £15 making them very cost effective, costing about 8p per tablet.
- Very convenient as you do you need to mix Creatine powder with water.
- Suitable for vegans and vegetarians.
5. Xellerate Nutrition Creatine Monohydrate Powder
Xellerate nutrition is a popular creatine monohydrate for the following reasons:
- Unflavoured and mixes with ease in water, fruit juices or shakes without any gritty taste, making it a simple, fuss-free option post workout.
- Suitable for vegans and vegetarians, as it contains no gluten or dairy, and is made from a vegan formula.
- Made for rapid absorption, giving you more energy during your workout and increased muscle growth after your workout.
- Allergen free and contains no harmful additives.
What happens when you stop taking creatine?
When you stop taking creatine, your creatine levels will begin to slowly decrease. Your body will still make creatine naturally, but you may have minor side effects as you adjust back to lower creatine levels.
These side effects may include:
- Loss of muscle mass.
- Tiredness/Fatigue
- Weight loss.
- A short-term decrease in natural creatine production.
These side effects will only be temporary as your body adjusts back to normal.
Other High Quality Supplements
Creatine is an amazing supplement for increasing muscle mass and speeding up recovery.
However, there are many other supplements available that are also essential for getting maximum results from every workout.
Here is a list of supplements I use in conjunction with creatine to help build lean muscle:
- Whey Protein Powder
- Branched Chain Amino Acids (BCAAs)
- Pre-Workout
- Glutamine
- Multivitamins
- Fish Oils
I have written articles on each of the supplements listed above going into detail about what they are and the benefits they provide.
In the articles I have provided a list of my top 5 supplements for each supplement that I have conducted from extensive research and testing.
Here is a list of the related articles:
- Top 5 Whey Protein Powders to Build Lean Muscle
- Choosing the Best Supplement: Top 5 BCAA Supplements
- Boost Your Performance: Top 5 Pre Workout Supplements
- Unlock Your Fitness Goals: Benefits of Beta-Alanine Supplements
- Maximizing Muscle Recovery and Performance with Glutamine Supplements
- Top Up Your Good Fats: Top 5 Fish Oil Supplements
Summary of Creatine Monohydrate
Creatine monohydrate is a substance that is produced by our body, and is vital for providing energy and maintaining muscle strength.
We can get creatine from our diets through foods like meats, and sea foods, but the amounts are much lower than we can get through supplements.
Bodybuilders and sports people will require more creatine for intense workouts, as it helps to replenish energy levels that get depleted during physical exercise, which they can get through supplements.
Creatine supplementation in the advised dosage is proven safe, and provides numerous health benefits, such as improving performance, recovery time, body mass and strength.
I hope you now have a better understanding of creatine monohydrate and how it works. If you want any more information on the subject or have any other questions, leave a comment below and I will get back to you as soon as possible.