Creatine Monohydrate - The Dos and Don'ts of Supplementation

Do: Talk to your doctor first

Creatine is a nitrogenous organic acid that can also be found in meat and fish. It is synthesised in the liver and used to produce energy.

Creatine Monohydrate (CM) is a supplement that can increase muscle mass, improve performance during intense exercise, and help quickly recover from muscle damage. The body needs creatine to function correctly, but it isn't necessary if your diet contains enough protein.

This is why it is essential to talk to your doctor, especially if you have any health issues. They would present to you the different effects of creatine and how it can affect your performance,

Do: Learn the correct dosage for your body

It is essential to know the correct use of creatine. That includes knowing the proper dosage for your body. The amount that you need to take is dependent on your body mass. Study shows that a person can take creatine supplementation up to 30 g per day, but the recommended is only 3-5 g.

The 30 g per day is based on what is called creatine loading. Creatine loading is a process in which you take a high dose of creatine (20-30 g) every day for five days. It is an effective way to significantly improve athletic performance in high-intensity sports such as weightlifting or sprinting.

Creatine loading is different from the standard creatine supplementation (5 g/day), where people would take it occasionally, like before and after their workout sessions. There are a few side effects of creatine supplementation, and not all of them are good. This is why it is advisable to talk to your doctor first before taking it.

Don't: Drink as much as you want

One may think that the more creatine monohydrate you drink, the more lean muscle mass you get. This is untrue. Taking too much creatine monohydrate can lead to toxicity or even death. Too much can also cause muscle cramps, dehydration, and high blood pressure. The recommended dosage, as mentioned, is 3-5 grams per day.

Drinking too much creatine monohydrate is not good for your health. It can cause muscle cramps, stomach pain, weight gain, and even kidney or liver damage.

There is no scientific evidence that suggests that the benefits of higher doses of creatine outweigh the risks. That's why it's important to know what you're taking and how much to avoid adverse effects.

Don't: Take when pregnant or breastfeeding

A couple of studies suggest creatine supplements may have benefits to the fetus, but that has not been fully established yet. Currently, there is no evidence that creatine supplementation during pregnancy and breastfeeding is safe. Since its safety to the baby has not been established, it is best to avoid creatine supplementation.

Do: Know the proper timing

The timing for taking the supplement is crucial since it builds up in the muscles over time and is not fully effective until it reaches a certain level. Three different methods can be used to build up levels of creatine: loading, maintenance, and cycling. Cycling, however, is the most common way of building up your levels of creatine because you take it on an everyday basis.

There are mixed opinions about Creatine Monohydrate, but it’s clear that Creatine is one of the most effective supplements for athletes. Creatine does what Creatine does for a reason, but this is just one ingredient that fitness enthusiasts need to understand to be confident in their supplement choices. Know that creatine supplements are safe to take and have many benefits. They are also one of the few supplements that are backed by scientific evidence.