The Benefits of Creatine Monohydrate

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Have you ever wondered how the people in the gym have such huge muscle mass, and it seems that it does not take them long?  One of the answers  is that they are using nutritional supplements.  Creatine Monohydrate is one of the most compelling and controversial nutritional supplements offered to the public today.  The controversial part of the supplement is that not all researchers believe that Creatine has an effect on muscle size, yet all believe that the supplement has a dramatic effect on strength. 

According to a study done by Parise, Mihic Maclennan, et al. (2001) found that  Creatine Monohydrate supplementation did not result in an increase in either whole or mixed-muscle protein synthesis, but it did result in an increase in strength.  13 men and 14 women took part in their study, and were randomly assigned to either a Creatine Monohydrate group or a placebo group.  The subjects were controlled under dietary and exercise measures.  Before and after the experiment, the researchers used mass spectrometry to measure protein synthesis.  Although no increase in muscle synthesis was found, the researchers concluded that the increase in strength was likely due to an increase in cellular water.  They attributed this increase in cellular water to the Creatine Monohydrate supplementation. 

So, one could theorize, that while taking Creatine Monohydrate either before, during, or after exercise, the subjects were increasing their water intake at the same time, in order for the full effects of the supplementation to occur, and those that did not increase their hydration during their exercise routine did not reap the benefits of the supplement.

Plan of action.  Go to the gym, take a supplementation of Creatine Monohydrate, either by capsule or in your favorite drink, at a reasonable time after your last meal, or inside the first thirty minutes after your workout is complete.  If you continue to hydrate more than you would normally do before taking the supplement, the possibilities of your experiencing positive gains in strength have doubled.