WHAT IS CREATINE? 
Creatine is a combination of three amino acids: glycine, arginine and methionine. Your liver
and kidneys can make creatine. As well, certain foods, such as red meat, contain creatine.
However, the amount is small, and some can be lost during cooking preparation. Therefore,
if you’re looking to increase your body’s stores then you’re better off taking a supplement to do so. 


HOW DOES CREATINE WORK? 
Creatine helps replenish energy supplies in the cell. That is, creatine helps replenish 
adenosine triphosphate (ATP), which is the energy source the body uses to perform tasks,
such as muscle contraction. 

 

In order for a muscle to contract, an enzyme in the cell (called ATPase) cleaves off a phosphate
molecule from ATP. The reaction produces energy, which the body uses to fuel the contraction,
as well as a phosphate molecule and adenosine diphosphate (ADP). 
 
 

Unfortunately, muscle cells contain a small amount of ATP (about 3-10 seconds worth)
and we need to constantly replenish supplies in order to continue to contract.
That’s where creatine monohydrate comes in. 
 
 

When creatine enters into the cell, it combines with a phosphate molecule from ATP to become
creatine phosphate (CP). In order for the body to rejuvenate ATP supplies, it requires CP,
which donates its phosphate molecule to ADP to form ATP. 

So, once again, creatine plays a key role in the continuous cycle of splitting and forming
ATP to essentially produce energy. 



WHAT ARE THE BENEFITS OF CREATINE MONOHYDRATE POWDER?
Supplementing with creatine monohydrate powder increases CP levels in your muscles.
This increased energy supercharges your muscles allowing you to push harder during your workouts,
which helps tp rapidly improve muscle growth, strength, performance and recovery.
That’s why creatine is a must-have supp! 


HOW MUCH CREATINE MONOHYDRATE POWDER SHOULD I TAKE?

To help saturate the muscles with creatine, it’s suggested to follow a loading phase for the first 5-7 days

by consuming 20g per day, divided into 4 servings (5g per serving). Afterwards, follow a maintenance phase

by consuming 1 serving per day (before or after a workout) for up to 6 weeks.


HOW MUCH WATER SHOULD I TAKE WITH CREATINE MONOHYDRATE POWDER?

Creatine attracts water. This is one of the reasons why muscle cells increase in size with elevated creatine levels.

Therefore, if you’re going to supplement with creatine then be sure to consume plenty of water throughout the day

(1-2 litres) especially before, during and after a workout.


From @PERFECT Sports 2020