Creatine monohydrate

ADVANTAGES OF CREATINE MONOHYDRATE

It is the cheapest form of creatine on the market; inside each creatine molecule is associated with a water molecule, hence the term "creatine monohydrate". It comes in the form of a grainy, white, tasteless, odorless powder.

In 100 grams of product we find about 88% of pure creatine, while in the other types - already more expensive in themselves - this percentage is much lower (since the size of the associated molecules, eg citrate or phosphate, is larger than with water). This means that by taking five grams of creatine monohydrate, we ensure the body a theoretical intake of 4.4 grams. In reality, the amount absorbed is significantly lower, as we will see later. On the contrary, in an equal dose of creatine citrate we only find About 2 grams of creatine, therefore less than half compared to traditional monohydrate.

This type of creatine was one of the first forms to be introduced on the market; it is the most used, therefore the most studied.

DISADVANTAGES OF CREATINE MONOHYDRATE

Creatine monohydrate is poorly soluble in water; if we try to dissolve about ten grams in a glass, we realize that a part inevitably settles on the bottom. Also for this reason, during loading periods, it is advisable to divide the overall dose into four or five single daily intakes, one of which should take place 30-60 minutes before training and one immediately at the end.

As in the glass, the amount of unsolubilized creatine monohydrate is deposited in the stomach and intestines, drawing water due to the osmotic effect. All this can cause abdominal pain and have a laxative effect, with consequent dehydration, predisposition to muscle cramps and decrease in Since only a minimal part of the absorbed creatine is transported to the muscle, a significant amount remains in the extracellular space, causing water retention, thus the muscle will appear more voluminous but less defined.

More innovative forms of creatine promise to solve the problem of poor solubility, reduced absorption and water retention, but in this regard the only absolute certainty remains the much higher cost than traditional creatine monohydrate.

The intake of creatine monohydrate with a source of carbohydrates (a banana or a fruit juice) and a small dose of milk proteins, maximizes the anabolic stimulus and helps to improve its entry into the muscle cells (thanks to insulin). The limiting factor, in fact, very often is not intestinal absorption, but the objective difficulty in getting creatine into the muscle fibers, which increases as the cell stocks become saturated (which is why it is necessary to cycle the intake of creatine monohydrate).