subject: How Effective Is Monohydrate Creatine For Increasing Muscle Mass and Strength [print this page] How Effective Is Monohydrate Creatine For Increasing Muscle Mass and Strength
If you are a bodybuilder planning to start using a monohydrate creatine to increase muscle mass and strength, it's a good idea to consult your physician if you have medical problems or if you are taking medicines, and please read this creatine information.
A safe approach to a monohydrate creatine supplement would be to limit intake to 3 to 5 grams almost every day for three weeks followed by 3 grams two to four times a week. It would be wise to take a week or so off each month. It would also be wise to take a full month or so off every 3 to 4 months. Of course these monohydrate creatine guidelines will vary for each individual bodybuilder. The amount and frequency of creatine use depends on how much muscle gain a person wants to maintain. Athletes and large individuals would require higher amounts of monohydrate creatine, while non-athletes and small individuals would require less. There are a number of other factors that influence the amount of monohydrate creatine consumption including diet, sex, age, simultaneous use of other supplement or medicines, medical condition, genetics, etc.
After the monohydrate creatine supplement is completely halted, there is often a gradual decrease in muscle mass over time (days and weeks) probably to the level that it was before the monohydrate creatine intake. The rate of this decrease can change among individuals and can also depend on dietary intake of monohydrate creatine, protein and workout regimen. Taking monohydrate creatine again generally restores muscle mass rather quickly.
So far it appears that the greatest benefits of monohydrate creatine supplement use occur in those who intend to put on muscle mass and increase strength.
Monohydrate creatine research indicates athletes in bodybuilding, powerlifting, martial arts, and track and field events such as shot put may benefit from the use of a monohydrate creatine due to greater strength. Wrestlers and football players could also benefit, and perhaps baseball players with a more powerful swing or pitch. Bodybuilders and anyone who wishes to have substantial muscle growth will find monhydrate creatine very helpful. Many monohydrate creatine supplements may even be helpful for soccer players or sprinters.
It is still unclear whether athletes involved in endurance activities such as marathon running or long-distance bicycling will benefit from a monohydrate creatine supplement. The majority of research still shows that the most advantageous use of monohydrate creatine is in bodybuilders and powerlifters. There have been anecdotal reports that people in these sports may benefit, although most studies show that monohydrate creatine either does not help or may actually hurt.
The difficulty in these situations appears to center on the increased muscle mass which monohydrate creatine provides. While that's great if you're a bodybuilder or wrestler, it can be a detriment if you have to carry all that weight around during a marathon or triathlon. It becomes a tradeoff between the increased strength you get from monohydrate creatine and the increased muscle mass. Further research will provide us with more definitive answers as to what role monohydrate creatine supplements plays in endurance-type sports.
