Creatine monohydrate: what exactly is it?

Among the most widely used dietary supplements in the sports world, creatine monohydrate is undoubtedly the most studied and most popular form. Used to improve physical performance, promote muscle gain and recovery, it is nevertheless poorly understood.

Creatine monohydrate, what exactly is it? Here is a clear answer, based on current knowledge.

What is creatine monohydrate?

Creatine monohydrate is a form of creatine composed of creatine and a water molecule. It is naturally present in the human body and is stored in the muscles as phosphocreatine. It is also found in certain foods such as red meat or fish, but in limited quantities.

The body synthesizes creatine from three amino acids: glycine, arginine, and methionine, a process that involves organs such as the kidneys and pancreas. On average, a healthy adult has about 120 grams of phosphocreatine in their muscles.

What is creatine monohydrate used for?

Creatine plays a key role in the production of ATP (adenosine triphosphate), the main energy source used during intense, short-duration efforts such as sprints or weight training exercises.

When creatine is taken as a supplement, it allows for an increase in the amount of phosphocreatine in the muscles, thus optimizing ATP regeneration.

This concretely translates into:

• improved performance during short, explosive workouts,
  

• faster recovery between sets,
  

• a progressive increase in muscle mass with appropriate training.
  
  

Why choose the monohydrate form?

Creatine monohydrate is:

• the most scientifically documented,
  

• the most effective in terms of measured results,
  

• the most stable and the cheapest on the market.
  
  

Other forms (creatine HCL, creatine ethyl ester, etc.) exist, but none have demonstrated significant superiority over creatine monohydrate in studies conducted on healthy adults.

Side effects: should you be concerned?

Creatine supplementation is generally well-tolerated. Some users may notice intracellular water retention, especially at the beginning of intake, which is actually a sign of increased muscle hydration.

Creatine has not been shown to damage kidneys or liver in healthy individuals. However, in case of kidney pathologies, consult a healthcare professional before consuming it.

Recommended dosage

• 3 to 5 g per day is sufficient to maintain optimal levels in muscles.

• To start, it may be beneficial to begin with 3g and then gradually increase the dosage.

• A "loading" phase (20g per day for 5-7 days) is optional but can accelerate the effects.
  

• Creatine is most effective when taken regularly, regardless of the time of day.
  
  

Scientific references

1. Kreider RB et al., "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." JISSN, 2017. https://pubmed.ncbi.nlm.nih.gov/28615996/
   

2. Rawson ES, Volek JS. "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance." J Strength Cond Res. 2003. https://pubmed.ncbi.nlm.nih.gov/12580650/

3. Bender A, et al. "Creatine improves health and survival of mice." Neurobiology of Aging, 2008. https://pubmed.ncbi.nlm.nih.gov/17416435/