Creatine Monohydrate has been shown to increase intramuscular phosphocreatine leading to high levels of Adenosine Triphosphate (ATP), which assists in the increase in strength, power and high intensity performance.
Creatine Monohydrate isn’t going to improve your one rep max instantly, however, it will delay fatigue so you can push out or pull those extra reps at the end of all your sets. It’s these final reps that make the most change to your working muscle, where you make the most micro tears. In sports performance, Creatine Monohydrate will improve stamina with movements like running, jumping, rowing, and dancing etc. It will not however, increase power in the first ‘run’ or ‘jump’ but the overtime your performance will remain at a higher level for a longer period of time.
When first taking Creatine Monohydrate we recommend ‘loading’ for the first 5 days. Taking one heaped teaspoon 4 x daily, this will allow the Creatine Monohydrate to saturate your muscles and allow you to reach a point of maintenance. After the initial 5 days we then recommend taking your serving size back to 1 x teaspoon daily, cycling for a period of 6 weeks on - 2 weeks off. This will prevent your body getting used to Creatine Monohydrate and negating the effect of future Creatine Monohydrate supplementation due to continued use.
Taking your Creatine Monohydrate post exercise in your protein shake will ensure your nutrient hungry muscles absorb your Creatine Monohydrate effectively. Our Pro tip, do not take Creatine with or around citrus juice or fruit, especially orange juice. Citrus juice will turn a proportion of your Creatine into creatinine, a compound which is useless in the human body and is simply excreted.