Creatine Monohydrate Supplements - Effects / Benefits - Dose

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Creatine Monohydrate Supplements - Side Effects/Benefits - Powder and Capsules
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Creatine Monohydrate Supplements - Effects / Benefits / Clearance - Dose

Steroid -- Not!
Creatine monohydrate
replenishes adenosine triphosphate - ATP (powerhouse of muscle cells).  When ATP loses a phosphate molecule and becomes adenosine diphosphate (ADP), it must be converted back to ATP.  Creatine is stored in the human body as creatine phosphate (CP) also called phospho-creatine.  When ATP is depleted, it can be recharged.  That is, CP donates a phosphate molecule to the ADP, making it ATP again.  An increased pool of CP means faster and greater recharging of ATP which, in turn, means bigger, harder, fast(er) twitch muscles.

The average person's body contains approximately 120 grams of creatine stored as creatine phosphate.  Certain foods such as beef, herring and salmon, are fairly high in creatine.  However, a person would have to eat several pounds of these foods daily to equal what can be obtained in one heaping teaspoon (5 grams) of powdered creatine.

There are two phases involved in taking creatine monohydrate.  The loading and the maintenance phase is as follows:

Loading phase:  The first five days mix one heaping teaspoon (approximately five grams) in your favorite beverage or water four times per day for a total of twenty grams.

Maintenance phase:  After completing the loading phase, take at least one heaping teaspoon per day.

Creatinine (not creatine)
Creatine can become creatinine (waste by-product of creatine) if left in liquid for fifteen minutes or more.  Creatinine is found in blood tests as a measure of how much creatine we have in our muscles.  Therefore, consume it immediately after you mix it with water or juice.  You can eat it dry -- it has no taste.

Most People are in a Chronic Dehydrated State
As always, consume clean water (reverse osmosis or distilled).  If you are not urinating approximately every three (3) hours, dehydration is a good possibility.  Therefore, pay special attention to your water intake ... particularly as you make creatine consumption part of your regular supplement routine.

Each serving supplies 5 grams (5000 mg) of 99.9% pure Creapure(tm) brand creatine monohydrate.  The patented production method used to produce this product yields a tasteless, odorless powder that mixes easily with water or juice.  As a result, the gritty taste or texture you may have experienced with other powders is not associated with this product.

Nutrition/Supplement Facts
Serving Size - 1 heaping teaspoon of powder or 4 capsules = 5 grams of pure creatine monohydrate.

Suggested Use/Dose
Consume 20 grams of creatine monohydrate for 4-5 days to promote muscle saturation.  Maintain creatine levels by consuming 5-7 grams/day thereafter.  For best results, mix 1 rounded teaspoon of Optimum Nutrition's Creatine Powder into 8 oz. of water or your favorite sugary, non-acidic and non-caffeinated beverage.  It is reported that taking it with a sugar related beverage expedites the delivery to the muscle source.

Warnings Information:

  • For dietary supplement use only,
  • Keep out of reach of children,
  • Do not exceed recommended dosage,
  • If you have a bad reaction, discontinue use immediately,
  • When using, please inform your physician,
  • If you are pregnant, lactating or have a medical condition, consult your health care professional before using this or any other nutritional supplement,
  • If any form of side-effects occur, discontinue consumption immediately.

Page 2:  8+ Lbs. Muscle Mass 1 Month + References

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