Monohydrated Creatine is a compound found naturally in the muscles of the human body. It is used for the rapid replenishment of ATP in the muscles during short bouts of exercise such as muscle repetitions and short sprints. It is one of the most popular supplements used in the athletic world.
95% of the pure creatine found in the body is found in the skeletal muscles. The other 5% of the creatine is found in other vital organs such as the liver and heart.
Monhydrated creatine is often supplemented in those who are involved in athletic sports. It has been shown that creatine may be useful in preventing fatigue in those who are involved in short bouts of exercise such as sprinting and weight lifting. It is typically used by weight lifters to increase the number of reps done in a single workout. Monohydrated creatine seems to decrease the amount of lactic acid produced by the muscles which decreases feelings of fatigue. The kidneys dispose of creatine as a byproduct called creatinine.
Some people use creatine to bulk up or increase muscle mass. Although it has been shown to increase the size of muscles the gain may not be actual muscle mass. Creatine attracts water with it when it enters a muscle cell and the increase in size may be due to water gain and not muscle mass. More research is needed as it is not completely clear as to how exactly creatine increases muscle mass.
This type of creatine is often "loaded" by taking 10 to 20 grams mixed in a non-acidic fluid per day for the first 4 days of supplementation. After the loading period it is taken in smaller quantities between 2 and 10 grams a day for to continuation of supplementation.
Some side effects of monohydrated creatine may include stomach cramping, nausea, weight gain, muscle cramps and loss of appetite.
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