What is Creatine Monohydrate and How Can it Benefit you?
Creatine is a molecule that's produced in the body from amino acids. It's primarily made in the liver and to a lesser extent in the kidneys and pancreas. It stores high-energy phosphate groups in the form of phosphocreatine which are donated to ADP, regenerating it to ATP, the primary energy carrier in the body. This role in energy production is particularly relevant under conditions of high energy demand such as intense physical or mental activity.
Creatine can be found in some foods and is most prevalent in meat and fish. Athletes commonly take it as a powder or in capsules.
The primary benefit of creatine is an improvement in strength and power output during resistance exercise. For this purpose, creatine is well-researched, and the effects are quite notable for a supplement. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. It has also been tested for anaerobic running capacity in many studies, the results suggest an improvement in performance.
While creatine has been researched far less for cognitive performance than physical performance, it may have benefits in some contexts. A reduction in mental fatigue has been observed in various scenarios such as demanding mental activity, sleep deprivation, and traumatic brain injury.
Take 1 scoop a day. There is no preference on when, the idea is to get 5g in a day to maintain cell saturation.