Creatine monohydrate – what is it, how does it work, and what are its effects?

Creatine is one of the most widely used and most researched dietary supplements in the world. Its popularity stems from its proven effectiveness in increasing strength, performance and muscle mass. Among the various forms of creatine available on the market, creatine monohydrate is particularly popular. It is the most talked about form, both in the context of scientific research and the practical experiences of athletes. Whether you are just starting your adventure with supplementation or are an experienced athlete looking for reliable information, our guide will provide you with comprehensive knowledge about creatine monohydrate.

Creatine monohydrate - what kind of dietary supplement is it?

Creatine monohydrate is one of the most popular forms of creatine available on the dietary supplement market. Creatine is a chemical compound that occurs naturally in the muscles and nerve cells of organisms. Approximately 95% of creatine in the human body is found in skeletal muscles. Creatine monohydrate is the purest and most researched form of creatine, making it a commonly used supplement among both athletes and people who exercise regularly.

Creatine monohydrate consists of a creatine molecule bound to a water molecule. This form is easily absorbed by the body, which allows for an effective increase in creatine reserves in the muscles. This makes it possible to improve physical performance, increase strength and muscle mass, and shorten recovery time after intense training.

Micronised creatine monohydrate - what is it?

Micronised monohydrate is an advanced form of creatine monohydrate that has undergone a micronisation process. Micronisation is a mechanical process in which creatine molecules are broken down into even smaller molecules. The main difference between regular monohydrate and micronised monohydrate is the size of the molecules.

What is ‘200 mesh’?

The term ‘200 mesh’ refers to the degree of micronisation of creatine. Mesh is a unit of measurement that determines the number of holes per square inch in a sieve through which the powder passes. Creatine micronised to ‘200 mesh’ means that the powder is fine enough to pass through a sieve with 200 holes per square inch. The higher the mesh number, the finer the powder.

Advantages of micronised ‘200 mesh’ creatine monohydrate

Micronised creatine monohydrate ‘200 mesh’ is characterised by better solubility in water and faster absorption by the body compared to regular creatine monohydrate. This makes it more effective in delivering creatine to the muscles, which can contribute to even better training results. For many people, micronised creatine monohydrate is more comfortable to use because the smaller molecules are easier to absorb and put less strain on the digestive system.

How does creatine monohydrate work?

Creatine in the form of monohydrate works by increasing the level of phosphocreatine in the muscles. Phosphocreatine is a chemical compound that plays a key role in the production of ATP (adenosine triphosphate) - the main source of energy for muscles during intense physical activity. Increasing phosphocreatine reserves allows for faster ATP regeneration, resulting in greater muscle performance and strength.

During intense physical activity such as weightlifting or sprinting, ATP reserves are quickly depleted. Thanks to creatine monohydrate supplementation, muscles can regenerate ATP faster, allowing for more repetitions, increased weights and improved overall physical performance.

Creatine monohydrate also has a positive effect on muscle mass. Increased creatine reserves in the muscles lead to more water being retained in the muscle cells, which contributes to an increase in muscle volume. In addition, creatine can support muscle protein synthesis, which contributes to the building of new muscle fibres and improved recovery after training. Monohydrate or creatine malate?

The choice between creatine monohydrate and creatine malate is one of the frequently asked questions among people who use dietary supplements. Both forms have their advantages and disadvantages, which are worth considering before making a decision.

Creatine monohydrate

Monohydrate is the most popular and best-studied form of creatine. Its main advantages are:

• Composition and structure: monohydrate consists of one creatine molecule and one water molecule. It is the purest and simplest form of creatine.
• Effectiveness: monohydrate is the most researched form of creatine. Numerous studies confirm its effectiveness in increasing strength, performance and muscle mass.
• Solubility: monohydrate in its standard form may have slightly poorer solubility in water, but the micronised version (e.g. 200 mesh) significantly improves this aspect.
• Water retention: creatine monohydrate can cause greater water retention in the body, leading to a ‘pumped’ effect in the muscles. For some athletes, this is an advantage as it increases muscle volume.
• Price: creatine monohydrate is generally cheaper and more readily available on the market.
• Gastrointestinal problems: in some people, monohydrate in its standard form can cause stomach discomfort, such as bloating or abdominal pain. The micronised form is usually better tolerated.

Creatine malate

Creatine malate is a combination of creatine and malic acid. Its main advantages are:

• Composition and structure: creatine malate consists of creatine combined with malic acid. It most commonly occurs in the form of tricreatine malate (three creatine molecules combined with one malic acid molecule).

• Effectiveness: Creatine malate also helps to increase strength and performance, although it has not been studied as extensively as creatine monohydrate. Many users report good results from its use, especially in terms of improving endurance.

• Solubility: creatine malate has better solubility in water than standard creatine monohydrate. Thanks to the presence of malic acid, creatine malate is easier to mix and absorb.

• Water retention: one of the main advantages of creatine malate is that it causes less water retention in the body compared to creatine monohydrate. This makes it a better choice for people who want to avoid the ‘pumped up’ effect.

• Price: Creatine malate is generally more expensive than creatine monohydrate, which may be a deciding factor for some users.

• Gastrointestinal issues: Creatine malate is often better tolerated by the digestive system than standard creatine monohydrate. Fewer users report stomach issues when using creatine malate.

The final choice depends on individual preferences and training goals. Those who prioritise increasing muscle mass and strength may opt for monohydrate. Those looking for a more balanced form with less water retention may choose creatine malate.

Creatine monohydrate - what are the benefits?

The use of creatine monohydrate has a number of benefits that make it one of the most popular dietary supplements among athletes and physically active people. Here are the main advantages of creatine monohydrate supplementation:

• Increased strength and performance - monohydrate allows for faster ATP regeneration in the muscles, which translates into greater strength and performance during training. This allows for more intense and longer training sessions, leading to better athletic performance.

• Weight gain - creatine contributes to increased muscle volume by retaining water in muscle cells. This leads to a ‘pumped’ effect, which is desired by many bodybuilders and gym-goers. In addition, creatine supports muscle protein synthesis, which contributes to the building of new muscle fibres.

• Shorter recovery time - thanks to increased ATP availability, muscles recover faster after intense workouts. This allows for more frequent training and a quicker return to full fitness after physical exertion.

• Increased endurance - creatine increases physical performance, which is particularly beneficial for athletes practising disciplines that require prolonged effort, such as long-distance running or triathlon.

• Cognitive benefits - recent studies suggest that creatine may have a positive effect on cognitive functions such as memory and concentration. This is particularly important for people who want to improve their performance not only physically but also mentally.

Creatine monohydrate - dosage. How to take this dietary supplement?

The dosage of creatine monohydrate is the subject of much debate, but there are general guidelines that can help you get the most out of this supplement.

• Saturation phase - some experts recommend starting supplementation with a saturation phase, which involves taking higher doses of creatine for a short period of time in order to quickly increase its level in the muscles. A typical dose during the loading phase is 20 grams of creatine per day, divided into 4 portions (5 grams each) for 5-7 days.

• Maintenance phase - after the loading phase, you move on to the maintenance phase, during which the creatine dose is approximately 3-5 grams per day. This dose is sufficient to maintain elevated creatine levels in the muscles and continue to reap the benefits of its use.

Long-term use

Some people choose to skip the loading phase and start supplementation immediately with the maintenance phase. Taking 3-5 grams of creatine per day over a longer period of time is also effective and can provide similar benefits.

When is the best time to take creatine?

Creatine can be taken at any time of the day, but many people prefer to take it before or after training. Taking creatine after training can be beneficial because the increased blood flow to the muscles after exercise can aid its absorption.

Practical tips

• Hydration - when supplementing with creatine, it is important to drink plenty of water, as creatine increases water retention in the muscles.

• Consistency - regularity in taking creatine is key to maintaining its levels in the muscles.

• Food - Creatine can be taken with or without food, but some studies suggest that its absorption may be better when consumed with a meal containing carbohydrates and protein.

Side effects of creatine monohydrate - is creatine monohydrate safe?

Monohydrate is considered one of the safest dietary supplements, but like any supplement, it can cause certain side effects, especially when used improperly.

Possible side effects

• Water retention - one of the most commonly reported side effects is increased water retention in the muscles, which can lead to temporary weight gain.

• Gastrointestinal problems - some users may experience stomach discomfort such as abdominal pain, bloating or diarrhoea, especially during the saturation phase.

• Shortness of breath - very rare cases of shortness of breath have been reported, which may be the result of increased water retention in the body.

Long-term safety

Many researchers have conducted long-term studies on the safety of creatine monohydrate. The results of these studies indicate that creatine supplementation is safe for healthy individuals, even with long-term use. No evidence has been found that creatine causes kidney, liver or heart damage in healthy individuals using the recommended doses.

Tips for safe use

• Consult your doctor - individuals with existing kidney, liver or heart conditions should consult their doctor before starting creatine supplementation.

• Avoid overdose - using creatine as directed by the manufacturer and not exceeding the recommended doses is crucial to avoid potential side effects.

• Monitoring your health - regular blood tests and monitoring your overall health can help detect any problems associated with creatine use.

In summary, monohydrate is an effective and safe supplement that can provide numerous benefits for physically active individuals. However, it is important to use it as recommended and monitor your health to reap the maximum benefits with minimal risk of side effects.