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Creatine 101

Creatine 101

Everything you want to know about creatine monohydrate powder and then some.

What is creatine made of?

What is Creatine?

Creatine is a combination of three amino acids: glycine, arginine and methionine. Your liver and kidneys can make creatine. As well, certain foods, such as red meat, contain creatine. However, the amount is small, and some can be lost during cooking preparation. Therefore, if you’re looking to increase your body’s stores then you’re better off taking a supplement to do so.

What does creatine do?

How does Creatine work?

Creatine helps replenish energy supplies in the cell. That is, creatine helps replenish adenosine triphosphate (ATP), which is the energy source the body uses to perform tasks, such as muscle contraction.

Creatine and ATP

In order for a muscle to contract, an enzyme in the cell (called ATPase) cleaves off a phosphate molecule from ATP. The reaction produces energy, which the body uses to fuel the contraction, as well as a phosphate molecule and adenosine diphosphate (ADP).

Creatine and Energy Production

Unfortunately, muscle cells contain a small amount of ATP (about 3-10 seconds worth) and we need to constantly replenish supplies in order to continue to contract. That’s where creatine monohydrate comes in.

Creatine phosphate and ATP

When creatine enters into the cell, it combines with a phosphate molecule from ATP to become creatine phosphate (CP). In order for the body to rejuvenate ATP supplies, it requires CP, which donates its phosphate molecule to ADP to form ATP.

So, once again, creatine plays a key role in the continuous cycle of splitting and forming ATP to essentially produce energy.

Why to take creatine

What are the benefits of Creatine Monohydrate Powder?

Supplementing with creatine monohydrate powder increases CP levels in your muscles. This increased energy supercharges your muscles allowing you to push harder during your workouts, which helps tp rapidly improve muscle growth, strength, performance and recovery. That’s why creatine is a must-have supp!

Why is creatine monohydrate best?

What about other forms of Creatine?

While there are a variety of different forms available (buffered, hydrochloride, malate, etc.), creatine monohydrate powder is the most well studied and no other version has consistently been shown to be superior.

Creatine dosing chart

How much Creatine Monohydrate Powder should I take?

To help saturate the muscles with creatine, it’s suggested to follow a loading phase for the first 5-7 days by consuming 20g per day, divided into 4 servings (5g per serving). Afterwards, follow a maintenance phase by consuming 1 serving per day (before or after a workout) for up to 6 weeks.

water intake and creatine

How Much Water Should I Take with Creatine Monohydrate Powder?

Creatine attracts water. This is one of the reasons why muscle cells increase in size with elevated creatine levels. Therefore, if you’re going to supplement with creatine then be sure to consume plenty of water throughout the day (1-2 litres) especially before, during and after a workout.

best creatine

Why is PERFECT Sports CREATINE Monohydrate Powder Better?

Our CREATINE provides 5 grams of 100% pure, HPLC tested, vegan-sourced, micronized creatine monohydrate. This micro-particulated CREATINE is absorbed faster due to its increased level of solubility and is easy on the stomach (no GI upset)!

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