button_arrowbutton-arrowicon-closeicon-link-arrowlogo-linkedinlogo-twitterspinner

Webinar 'Making Sense of China's Economy' with Tao Wang, FT Best Economics Books and Chief China Economist at UBS. 🧑‍💻 Watch the replay

What is Creatine Monohydrate used for?

Kemiex is an all-in-one market information, purchasing and sales platform for animal and human nutrition raw materials. In the following series of articles, we will explain the functions and uses of products that can be found in the Kemiex marketplace. On this occasion, we are going to explain the benefits of Creatine Monohydrate:

What is Creatine Monohydrate used for?

Creatine Monohydrate is a popular dietary supplement used by athletes, bodybuilders, and fitness enthusiasts to increase muscle size, strength, and performance. It is a natural compound found in small amounts in animal products like meat and fish, but supplements are often used to increase levels in the body beyond what can be obtained through diet alone.

Differences between Creatine Monohydrate and Creatine Hydrochloride

Creatine Monohydrate and Creatine Hydrochloride are two popular forms of Creatine supplements used for athletic performance and muscle building. Here are the main differences between them:

1. Solubility: Creatine Monohydrate has low solubility in water and can cause gastrointestinal distress in some people. On the other hand, Creatine Hydrochloride is highly soluble in water and is less likely to cause digestive issues.

2. Dosage: Creatine Monohydrate requires a higher dosage to achieve the desired results, typically around 20-30 grams per day during the loading phase. Creatine Hydrochloride requires a lower dosage, around 3-5 grams per day.

3. Absorption: Creatine Monohydrate requires insulin to be present for maximum absorption, which means it’s best taken with a meal containing carbohydrates. Creatine Hydrochloride doesn’t require insulin for absorption and can be taken at any time.

4. Purity: Creatine Hydrochloride is a more concentrated form of Creatine, with a higher percentage of Creatine per gram than Creatine Monohydrate. This makes it a purer form of Creatine supplement.

5. Price: Creatine Monohydrate is generally less expensive than Creatine Hydrochloride, which can be a deciding factor for some consumers.

Overall, both forms of Creatine can be effective for improving athletic performance and muscle building, but the choice between them ultimately comes down to personal preference, tolerance, and budget.

What are the main uses of Creatine Monohydrate?

1. Improving athletic performance:

Creatine Monohydrate works by increasing the availability of ATP (adenosine triphosphate) in the body, which is the primary source of energy for muscle contractions during exercise. By increasing ATP levels, Creatine Monohydrate allows the muscles to work harder and longer, resulting in increased strength and endurance. Additionally, Creatine Monohydrate has been shown to increase muscle strength and power, as well as improve high-intensity exercise performance. It does this by providing extra energy to the muscles during exercise, allowing athletes to train harder and longer.

2. Building muscle mass:

Creatine Monohydrate may also help to increase muscle mass by promoting the production of new muscle tissue. It does this by increasing the availability of energy and nutrients to the muscles, which stimulates muscle protein synthesis

3. Supporting muscle recovery:

Creatine Monohydrate may also help to reduce muscle damage and inflammation following intense exercise, which can speed up the recovery process and reduce the risk of injury.

4. Enhancing brain function:

Studies have shown that Creatine Monohydrate may also have cognitive benefits, including improving memory and increasing mental clarity. It does this by increasing the availability of energy to the brain and promoting the formation of new brain cells.

5. Health Improver:

In addition to its performance-enhancing effects, Creatine Monohydrate has also been studied for its potential health benefits. It may also have benefits for people with certain medical conditions, such as Parkinson’s disease and muscular dystrophy.

Creatine Monohydrate is typically taken in doses of 3-5 grams per day, either before or after exercise. It is often taken in cycles, with periods of use followed by periods of rest, to avoid the potential for negative side effects. While Creatine Monohydrate is generally considered safe, some people may experience gastrointestinal discomfort or muscle cramping.

Overall, Creatine Monohydrate is a popular and well-studied supplement with a range of potential benefits for athletes and non-athletes alike. As with any dietary supplement, it is important to speak with a healthcare professional before starting use.

Which foods are the main sources of Creatine Monohydrate?

It can be found in certain foods, although in smaller amounts compared to supplements. Here are 10 examples of foods that are sources of Creatine Monohydrate:

1. Beef: Beef is one of the richest sources of Creatine Monohydrate, with about 5 grams of Creatine per kilogram of meat.

2. Pork: Pork is also a good source of Creatine Monohydrate, with about 1-2 grams per kilogram of meat.

3. Fish: Fish such as salmon, tuna, and herring are good sources of Creatine, with about 0.5-2 grams per kilogram of fish.

4. Chicken: Chicken contains small amounts of Creatine, with about 0.03 grams per kilogram of meat.

5. Rabbit: Rabbit meat is also a good source of Creatine Monohydrate, with about 0.5 grams per kilogram of meat.

6. Dairy products: Milk and yogurt contain small amounts of Creatine, with about 0.01-0.02 grams per kilogram.

7. Eggs: Eggs contain small amounts of Creatine, with about 0.005-0.01 grams per egg.

8. Vegetables: Vegetables such as beets and spinach contain small amounts of Creatine, with about 0.003-0.01 grams per 100 grams.

9. Nuts and seeds: Nuts and seeds such as almonds, peanuts, and sunflower seeds contain small amounts of Creatine, with about 0.001-0.002 grams per 100 grams.

10. Fruits: Fruits such as pineapple, avocado, and grapefruit contain small amounts of Creatine, with about 0.001-0.002 grams per 100 grams.

It is important to note that the amounts of Creatine Monohydrate in food sources are significantly lower than the amounts found in supplements. Therefore, it may be difficult to consume enough Creatine through diet alone to achieve the same performance-enhancing effects as supplements.

Where to buy bulk Creatine Monohydrate and get market information?

In Kemiex, we offer a safe and private online environment to buy and sell raw materials for the Feed, Food, Vet and Pharma industries. We also offer market information such as Price Trends, Trade Flows and Market News for all the micro-ingredients of the mentioned industries.