WHAT IS CREATINE MONOHYDRATE?
Creatine monohydrate is the most popular, effective and researched supplements on the market.
Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate).
Creatine has the following ‘EFSA’ Approved Claims.
- Increases physical performance in successive bursts of short-term, high-intensity exercise.
CREATINE QUESTIONS & ANSWERS
Q: Can Creatine and Caffeine be taken at the same time?
A: Taking large doses of caffeine (5 mg per kg body weight per day) cancels the ergogenic (performance enhancing) effect of creatine. Smaller amounts of caffeine (for example, 1–2 cups of coffee), on the other hand, do not seem to have an adverse impact on the effects of creatine.
Q: Should Creatine administration be cycled?
A: Some studies support creatine cycling and others do not, although generally, research suggests it is not necessary to cycle creatine.
There are a couple of different “cycling” strategies you can try if you wish: 1. Stay on creatine all the time, but reload once every six weeks; 2. Load for a week, stay in your maintenance phase for six weeks, then stop taking creatine completely for a couple of weeks. Repeat.
Q: Does Creatine remain stable when mixed?
A: Creatine is best consumed immediately. The creatine drink should always be prepared fresh and consumed that same day and the very longest, as creatine does not remain stable in fluids for long periods.