Creatine Monhydrate is a white, odorless powder, clear and colorless in solution.
Creatine Monohydrate has the formula C4H930-H20. Creatine is the quanidine-derived, phosphorylated compound which maintains cellular ATP homeostasis in the higher animals.
Creatine occurs in highest concentration in skeletal muscle, followed by cardiac and smooth muscle, brain, kidney and spermatozoa. Strenuous exercise rapidly uses up the cellular reserves of creatine phosphate to replace ATP, the only chemical that powders muscle contraction and relaxation.
Creatine Monohydrate is a very bioavailable source of creatine, which can readily combine with normally abundant phosphorus stores to replace creatine phosphate. Six subjects performing 5 sets of 30 maximal contraction with one minute recovery periods had greater peak muscle torque production in the final 10 contractions of set 1, throughout sets 2 to 4, and during the middle ten contractions of set 5 after creatine monohydrate supplementation for 5 days, compared to baseline performance and to six subjects taking placebo's. They also had lower plasma ammonia accumulation, supporting the hypothesis of improved ATP replacement. No difference was seen in blood lactate levels. The body shows an adaptive response, building creatine stores in the muscle more rapidly when subjected to at least an hour a day of intense exercise along with frequent creatine loading."One hour of hard exercise per day using one leg augmented the ncrease in total creatine content of the exercised leg, but had no effect on the collateral."
Loading Phase: 5 grams in water or juice two to four times a day, for 5 to 7 days, accompanied by at least one hour of intense exercise per day, for athletic performance. 5 grams corresponds to the creatine content of 1.1 kg of fresh, uncooked steak.
Maintenance Phase : Take 5 - 10 grams Note: depending on body weight amount will vary.
Harris, R. C. et al. ( 1992 ) Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science 83: 367-74
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