Creatine monohydrate

ADVANTAGES OF MONOHYDRATE CREATINE

It is the cheapest form of creatine on the market; inside each molecule of creatine 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 itself - this percentage is much lower (since the sizes of the associated molecules are greater, eg citrate or phosphate, compared to water). This means that by taking five grams of creatine monohydrate, we provide the body with a theoretical intake of 4.4 grams. In reality the amount absorbed is much lower, as we will see later on. On the contrary, in an equal dose of creatine citrate we find only 2 grams of creatine, so less than half compared to the 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 MONOHYDRATE CREATINE

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 periods of loading, it is advisable to divide the total dose into four or five single daily assumptions, one of which should take place 30-60 minutes before training and one immediately afterwards.

As in the glass, the amount of creatine monohydrate that is not dissolved is deposited in the stomach and intestines, attracting water due to an osmotic effect. All this can cause abdominal pain and have a laxative effect, with consequent dehydration, predisposition to muscle cramps and a decrease in performance. Because only a fraction of the absorbed creatine is transported to the muscle, a significant portion remains in the extracellular space, causing water retention. The muscle will therefore be more voluminous but less defined.

More innovative creatine forms promise to solve the problem of poor solubility, reduced absorption and water retention, but in this regard the only absolute certainty remains the cost far superior to the 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 protein, maximizes the anabolic stimulus and helps to improve its entry into 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 cellular stocks saturate (which is why it is necessary to cyclise the intake of creatine monohydrate).