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Creatine Monohydrate
Creatine Monohydrate is the most widely used
muscle building & sports performance enhancement supplement in the world -
Pure Creatine Monohydrate - Power, Tablets and Capsules are
used by a wide variety of sporting professionals, bodybuilders and serious gym
users all of whom are looking for a 100% legal supplement that will assist them
with reaching their sporting and performance goals. If you want a natural
substance that will give you many of the benefits found by users of anabolic
steroids without the negative side effects then Creatine Monohydrate would seem
to be the right supplement for you.
Currently we have some EXTRA SPECIAL OFFERS on
both powder and enhanced performance tablets.
 
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Build muscle mass + Dramatically increase strength
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Accelerate post-workout recovery
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Enhanced Cell volumisation resulting in fuller, harder muscle
Creatine Tablets
Creatine Tablets are often a much more
convenient way of taking your supplements rather than having to mix a powder -
some tablets though are simply not powerful enough to have any great effect -
also many people have difficulty swallowing those capsules that are powerful
enough - there is though a solution - CREATINE CHEWS -
POWERFUL, GREAT TASTING & TOTALLY CONVENIENT - take in the gym, at home,
at work, in the car etc etc!
Creatine Monohydrate Information
Creatine Monohydrate
what is it?
Creatine Monohydrate - what is it and what
does it do? Creatine Monohydrate is naturally produced by the body and helps
improve your muscles' performance during exercise. These improvements in
performance allow you to train at higher levels for athletic & endurance sports
and gain lean muscle. Meat and fish provide much of the body's own Creatine -
the rest is made in the body by the liver, kidneys and pancreas. It is stored in
the muscles as phosphocreatine contributing to the body's energy stores used
during intense exercise.
Creatine Monohydrate Supplements Powder & Tablets
Creatine Monohydrate can be supplemented into your body traditionally in
the form of a powder & more recently in capsule or tablet form. Creatine
Monohydrate Supplements increase the muscle stores of phosphocreatine and
improves the ability to maintain power output during intensive exercise. It also
assists & boosts recovery between short bursts of activity. This can both
benefit your training programme and provide an important edge when competing.
Creatine Monohydrate supplements can increase your muscle stores of
phosphocreatine by approx 20% . The exact increase can vary depending on you the
individual - the range is somewhere between 10 40%1 Some people just seem to
be able to tolerate more Creatine than others so there is no such thing as a
standard response as some people respond tremendously well for those that
dont switching to Creatine Ethyl Ester seems to address the problems.
Increasing your muscle stores of Creatine Monohydrate is particularly beneficial
if you are involved in sports that involve short bursts of intense exercise such
as football, rugby, hockey etc and can also help you maintain higher training
volumes which in turn improves fitness levels leading to higher & better
performances on the pitch.
Creatine Monohydrate Sporting Performance
 Creatine Monohydrate supplementation, according to various research
studies, is hugely beneficial for sports that require a good anaerobic
performance2 such as weight lifting, sprinting, football, hockey, rugby etc. For
sports requiring mainly aerobic - such as runners, cyclists and long distance
swimmers Creatine has also been shown to help improve performance.3 A study at
Louisiana State University found that Creatine Monohydrate supplements delayed
the onset of muscle fatigue in endurance athletes by boosting their lactate
thresholds.4
Will taking Creatine Monohydrate supplements increase my Body Weight?
Creatine Monohydrate supplementation has been shown to be an effective lean
muscle weight gaining product as it has been proven to both increase body weight
and have an effect on body composition.5,6 It have become a muscle building
bodybuilders essential as it increases lean muscle mass in both men & women.
Lean Muscle weight increases of up to 4kg have been reported after a period of
six weeks with Creatine Monohydrate supplementation. This weight gain occurs
because increases in the concentration of Creatine Monohydrate in the muscles
has the effect of drawing water into the muscle cells, thus increasing cell
volume. This increase in volume acts as an anabolic signal which helps to reduce
protein breakdown and improves the body's usage of protein. The end result is an
increase in lean body tissue.
How much Creatine Monohydrate should I take?
There are no Recommended Daily Amounts (RDAs) for Creatine Monohydrate
some people can tolerate more than others and the more muscle mass you have to
start with the more Creatine you can tolerate. For the powder form at
247Creatine we suggest starting off with a loading dose of about 30g per day (
split into 4-5 small doses mixed with a concentrated fruit juice such as grape
juice this helps the body to absorb the Creatine Faster) take this level for
five days. Then switch to a daily dose of around 5-10g per day on an ongoing
basis.
Creatine Monohydrate - side effects?
No Studies to date have highlighted any seriousproblems.7,8 Some people
do though find that Creatine Monohydrate can cause bloating or stomach cramps
in all situations observed by ourselves switching to Creatine Ethyl Ester cures
this with the added benefits that Ethyl Ester is Stronger and requires no
loading phase. Most importantly for those involved in competitive sport -
Creatine Monohydrate supplementation is 100% legal and is allowed by the
International Olympic Committee.
References
1. Hultman E et al. Muscle Creatine Monohydrate loading in man. J Appl Physiol
1996; 81: 232-7.
2. Volek JS, Kramer WJ. Creatine Monohydrate supplementation: its effects on
human muscular performance and body composition. J Strength Cond Res 1996;
10(3): 200-10.
3. Nelson A et al. Creatine Monohydrate supplementation raises anaerobic
threshold. FASEB J 1997; 11: A586 (abstract)
4. Prevost MC, Nelson AG, Morris GS. Creatine Monohydrate supplementation
enhances intermittent work performance. Res Q Exerc Sport 1997; 68(3): 233-40
5. Kreider R et al. Effects of ingesting supplements designed to promote lean
tissue accretion on body composition during resistance training. Int J Sport
Nutr 1996; 6: 234-46.
6. Clark JF. Creatine Monohydrate and phosphoCreatine Monohydrate: A review. J
Athletic Training 1997; 32: 45-50.
7. Williams MH et al. (1999). Creatine Monohydrate: The Power Supplement.
(Illinois; Human Kinetics).
8. Poortmans JR, Francaux M. Long term oral Creatine Monohydrate supplementation
does not impair renal function in healthy athletes. Med Sci Sports Ex 1999; 31:
1108-10.
Or if you want something a bit more powerful
then try:
Creatine Ethyl Ester
Kre-Alkalyn Creatine
Creatine Serum
Creatine Chews
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