5 Awesome Benefits of Creatine Monohydrate

Updated on January 31, 2018
dwelburn profile image

David is an army-trained biomedical scientific officer, writer, and lifelong health and fitness enthusiast.

model of creatine molecule
model of creatine molecule | Source

The Benefits Of Creatine

If you work out at the gym regularly and want to get the best results possible, creatine monohydrate is probably the most important supplement you could take. It is the most researched, proven and effective sports nutritional supplement available and is also completely safe to use. Of the many benefits you can experience from taking creatine regularly the five main ones are as follows…

1. Creatine Increases Strength and Power

Creatine works by increasing the production of ATP in the mitochondria of your cells. This means you get more powerful muscle contractions, so you can use more weight, or do more reps with the same weight. And because of this you get a more powerful stimulus to the muscles which allows for further strength gains over time.

2. Creatine Increases Muscle Size and Definition

Creatine requires water in order to be stored in the body, so it draws additional water into your muscle cells. This gives your muscles a fuller, harder appearance. It does not however cause subcutaneous water storage, as many people believe, so it will not cause a bloated or puffy appearance. Just the opposite in fact. And again, the stronger muscle stimulus you are able to get whilst training will result in increased muscle growth.

3. Creatine Increases Speed

This is particularly important if you are an athlete. Creatine allows your muscle fibers to contract more rapidly, so your speed will increase.

4. Creatine Helps You Retain Muscle Whilst Losing Fat

If you are eating at a calorie deficit in order to shed unwanted body fat it can be difficult to maintain your muscle mass. But creatine has a muscle sparing effect, so it makes this much easier.

5. Creatine Helps With Recovery Between Sets and Workouts

When you are taking creatine you’ll notice you’ll recover faster between sets. So you’ll be able to take shorter rest periods. And you’ll also recover faster between training sessions too.

However, you won’t get the full benefit from this if you are only working each body part once per week, as seems to be popular nowadays. But if you train each muscle group two or three times per week, using full body workouts or upper/lower splits, you’ll really notice the difference and get much better results.

Which benefit of creatine is most important to you?

See results

Ok, So What Type Of Creatine Should I Take?

All of the studies have been done on creatine monohydrate, and there is no evidence to suggest that any of the newer forms of creatine confer any greater benefits. They are more expensive though, so will certainly make your wallet lighter.

It is important to choose the right form of creatine monohydrate though, in order to ensure the maximum in purity and effectiveness. So I highly recommend you choose creapure creatine as this is made in Germany to the highest standards and is guaranteed to be 99.99% pure creatine.

You should also choose micronised creatine as this has been broken down to give a surface area 20 times greater than normal creatine. This allows for much better absorption.

So creapure micronised creatine monohydrate is the product of choice; and the one I use and can recommend is the one from Optimum Nutrition.

What About Creatine Loading and Creatine Cycling?

A common practice is to load up with creatine by taking about four times the usual amount for the first 5 days. And although this is not necessary it does allow it to start working that much quicker.

If you do not load up in this way your tissues will reach full saturation in about three weeks, whereas if you do load it only takes 5 days.

A typical loading phase will consist of about 5g taken three or four times per day for 5 days. And after this you can maintain saturation with just 3 – 5g per day.

It is also common to take a break from creatine occasionally. And again this ‘creatine cycling’ is not necessary. You can take it continuously for as long as you want. But some people do say they respond better to it after a short break, so taking a couple of weeks off every 3 – 4 months might be a good idea.

And Is There Anything I Can Take With Creatine To Give Even Better Results?

Yes, a substance called beta alanine produces results very similar to creatine, but by a completely different pathway. Beta alanine is a precursor to carnosine which counteracts the effects of lactic acid in the muscles. So more carnosine in the muscles means you can continue your set for longer before fatigue sets in.

In studies beta alanine has been shown to improve performance and lead to increased strength, speed and muscle growth over time. And this is all backed by real world evidence too.

Taken individually either of these supplements will give great results, but when combined their effectiveness is increased 3 – 4 fold. Again take 3 – 5g of beta alanine per day.

But whereas creatine is best taken post workout together with protein and glucose in order to maximize uptake and storage, beta alanine is generally regarded as a pre-workout supplement.

So now you know all about the benefits of creatine monohydrate, as well as what type to take, how to use it and what to take with it. Just follow the guidelines given here and I’m sure you’ll be able to take your training results to the next level. Best of luck.


    0 of 8192 characters used
    Post Comment

    • dwelburn profile image

      David 5 months ago from Birmingham, UK

      Yes; thanks for that SagaSphere. I was mostly concerned with the benefits for athletes/bodybuilders in this article. But you are right, it does have other benefits as well.

    • SagaSphere profile image

      SagaSphere 5 months ago

      I find that creatine also aids mental function. There is a growing trend where creatine is recommended for longevity and healthy brain function/aging.

    • dwelburn profile image

      David 4 years ago from Birmingham, UK

      Thanks nutritionhub. Yes it certainly does help to enhance strength and endurance. Glad you found it helpful in your training.

    • nutritionhub profile image

      nutritionhub 4 years ago

      Great Hub! I used to use creatine and definitely noticed a boost in endurance. I stopped when I had to reduce my training schedule though. I'd certainly recommend it to aid serious training.

    • dwelburn profile image

      David 4 years ago from Birmingham, UK

      Thanks Alphadogg. Glad you are having success with this. And thanks for your observations about the citrate. As for monohydrate; I would only ever use creapure.

    • Alphadogg16 profile image

      Kevin W 4 years ago from Texas

      Great hub dwelburn, the monohydrate is a definite must in my diet, however I have also tried the creatine citrate which works well too. It doesn't have as much creatine in it per serving as the monohydrate, but it's more water soluble and dissolves better. Im going to have to test this creapure out.

    • dwelburn profile image

      David 4 years ago from Birmingham, UK

      Yes I've heard that too TotalHealth. This article was really concerned with performance, but it does have other benefits too. I'm sure you'll get a good post out of that, and I'll take a look at it if you do write it.

    • TotalHealth profile image

      TotalHealth 4 years ago from Hermosa Beach, CA

      I agree that creatine is a proven performance enhancer for athletes. Recently I've seen some studies that creatine may boost brain function as well. I'm going to be researching it and will post if the studies prove useful.