Creatine supplementation promotes a faster regeneration of your body’s energy for muscle contractions by replenishing your body’s natural adenosine triphosphate (ATP) [1]. Creatine is safe in both the short and long term as well as an ethical means of improving athlete performance during training and competition [2]. Bodybuilding.com Signature Creatine Monohyrdate is a no frills, unflavored five gram dose of creatine powder.
In a normal omnivore diet, a person will consume one gram of creatine per day resulting in a muscle saturation of 60-80%. With creatine supplementation, a person can increase saturation by 20-40% [3]. A typical dosing protocol is a two step process of a loading phase and a maintenance phase. The loading phase requires you to consume a total of 20 grams per day for about a week in order to fully saturate your muscles. The maintenance phase requires you to consume a daily dose of five grams [1].
Recent research suggests that higher creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training can further improve training adaptations at a cellular and subcellular level [4].
Creatine monohydrate has consistently proven by clinical research to be a safe and effective nutritional supplement for ergogenic benefits such as increasing high-intensity exercise capacity and lean body mass during training [5].
References
