What Is Creatine Monohydrate, And How Does It Help With Muscle Growth?

Having a healthy lifestyle and exercise routine is important when it comes to optimal health and longevity. When it comes to building muscle, having a muscle health supplement can help quicken recovery time and add essential nutrients back into your muscles as they break down and recover. Any time you are looking for a dietary supplement, finding the right one is crucial. For muscles, it’s best to find a muscle health supplement that has creatine monohydrate, essential amino acids, and other nutrients. 

Does Creatine Monohydrate Help Build Muscle? 

Yes, creatine monohydrate helps build muscles and muscle mass. It’s a naturally occurring compound found in your muscle cells, and creatine works by providing energy for exercises like weight lifting, HIIT workouts, and other activities that are strenuous on your muscles. Internally, creatine is formed from the amino acids arginine, glycine, and methionine in the kidneys and liver. Externally, it’s consumed via meat and supplements. Taking a muscle health supplement with creatine monohydrate allows your muscles to store more creatine, which improves your muscles’ ability to produce energy—and therefore, recover better. 

For women in particular, creatine supplements help them feel stronger and more toned. Since women naturally have lower testosterone levels, more intentional (and sometimes more intense) training and diet is needed for muscle growth. One of the best ways for women to increase muscle mass is to combine consistent resistance training with a nutritious diet that provides a caloric surplus and high protein. 

Muscle health supplements with creatine monohydrate can increase the capacity for rapid adenosine triphosphate (ATP)—a molecule found in all living cells that’s responsible for carrying energy—resynthesis, in particular during high-intensity exercises. ATP is the primary energy currency of your cells. When it’s broken down, it disperses energy that can be used to help your cells react properly, and thus, help your body build muscle. 

Studies have shown that in adolescents and adults with adequate training and athleticism, creatine benefits their training by increasing muscle strength, muscle mass, and athletic performance. 

Is Creatine Okay To Take Every Day? 

Yes, it is okay and safe to take every day. However, there are no clear parameters around dosing. Harvard Health recommends 3-5 grams/g per day (up to 5,000 milligrams/mg). Additionally, there is no set time of day that is best to take creatine. However, on exercise days, research shows that the best time to take creatine for muscle gain is directly before or directly after your workout. On rest days, it’s beneficial to take it with food, but timing is not as important as on exercise days. 

How To Use Creatine For Muscle Growth

The best way to get the most benefits out of creatine monohydrate is to take it consistently. In some cases, you can take creatine in two phases: a loading phase and a maintenance phase. In the loading phase, the protocol is to take 20 grams of creatine split into four doses for 5-7 days. The maintenance phase is 3-5 grams per day (which is the overall recommended dose). For some, using this protocol, research shows a 10-40% increase in muscle creatine. However, it’s important to note that while a loading phase may have its benefits, it is not required when taking Muscle Health PLUS, and it is absolutely possible to reap long-term benefits of creatine without a loading phase. 

Is There A Downside To Taking Creatine?

Creatine is generally considered safe, especially when taken in the recommended amounts. However, if taken in excess, previous case reports and animal studies have raised flags about potential kidney damage. It can possibly cause bloating due to water retention, but other than that, as long as you’re remaining within the recommended daily allowance, you should not have any major concerns as creatine monohydrate is one of the most well studied ingredients in the supplement market

If you deal with a pre-existing kidney condition, you may want to avoid creatine. While most studies show no significant side effects in healthy individuals, those with kidney disease or a history of kidney problems should consult a healthcare professional before consuming. However, short- and long-term studies up to five years have shown that creatine is generally considered safe for most people. 

There are some potential side effects of creatine, but they are minor. They include dehydration, upset stomach, and muscle cramps—but these side effects tend to be mild if experienced, and the form of creatine monohydrate will play a role here too (a lower quality form may produce these side effects, where a high quality form shouldn’t)

Myths About Creatine 

There are some common misconceptions and myths about the effects of creatine supplementation: 

1. Creatine upsets your stomach. This can be a side effect of creatine, but typically, in a healthy individual, it’s rare (and as mentioned above, the quality of the creatine matters here too). If you have historically dealt with digestive issues or stomach upsets, it’s recommended to start with a smaller dose to gauge your body’s response to it. 

2. Creatine damages healthy kidneys. When used at the recommended dose in healthy individuals, studies show no harm for healthy individuals. If there is a pre-existing kidney condition, consult your medical professional before starting a creatine supplement. 

3. Creatine causes hair loss. This myth was based on a 2009 study of rugby players. The study found that creatine supplements increased DHT levels by up to 56%, which is linked to hair loss. However, the study did not directly assess hair loss, had a small sample size, and did not measure free testosterone in the rugby players. 

4. Creatine causes excessive water retention. The water retention initially caused by taking creatine is intracellular, meaning it hydrates your muscles, not your fat stores.  

5. Creatine is an anabolic steroid. It is not! While anabolic steroids and creatine are both associated with building muscle mass, creatine is a natural compound that boosts energy in your muscles. Anabolic steroids are synthetic and derived from testosterone to promote muscle growth by simply mimicking hormones. 

6. Women don’t need it. In fact, women benefit significantly from taking creatine supplements, especially post-menopause, when muscle and bone health become a priority.

Can Creatine Increase Growth? 

Yes, creatine can increase growth—particularly of muscle mass—when combined with resistance and weight training. 

Creatine helps your muscles create energy, allowing you to exercise harder and for longer periods of time. Since you may be working out at a higher intensity and for longer stretches of time, this can lead to greater muscle growth and strength. Creatine can also enhance your athletic performance, especially during high-intensity activities like HIIT workouts or strength training. It can also reduce muscle fatigue and speed up the muscle recovery process.

In women, it’s important to note that creatine alone is not likely to increase muscle growth. This is due to the lower testosterone levels in women, so it’s crucial to pair resistance training with a caloric surplus and higher protein diet to build muscle over time. 

Conclusion

Finding a muscle health supplement that is high-quality and packed with nutrient-rich ingredients is crucial, especially when you’re considering a creatine supplement. Muscle Health PLUS combines myHMB®—a clinically studied version of beta-hydroxy beta-methylbutyrate that decreases muscle protein breakdown and increases muscle protein synthesis—creatine monohydrate, AstraGin®—which helps improve the absorption of amino acids, peptides, folate glucosamine, and improve muscle protein synthesis—branched-chain amino acids, essential amino acids, and more. Muscle Health PLUS was designed to help you build and maintain lean muscle mass, enhance strength, protect against muscle mass decline, and help your muscles perform at the highest level. It’s pharmaceutical-grade (meaning it’s gone through rigorous testing to ensure there are no impurities), third-party tested, clinically effective, and free of all preservatives. Ready to take your muscle gains and athletic performance to the next level? Grab a bottle of Muscle Health PLUS today!