Creatine Monohydrate

Creatine Powder Source Naturals, Net Wt. 16 oz (454 grams)
Creatine monohydrate is converted to creatine phosphate (CrP) in muscle tissue. CrP provides a critically important store of energy which helps to power short bursts of intense muscular activity, as in weightlifting.  Creatine phosphate helps recycle ATP for energy production in muscle cells. Taking extra protein and eating a healthy diet improves muscle mass.

Creatine Powder, Source Naturals  
 Creatine Monohydrate, 3 g per teaspoon 

Suggested use: Take about 3 grams (a little over half a teaspoon) of creatine supplement daily for one month with a break of 2 days a week. Best time to take a creatine supplement is before, during, or after a workout, although a creatine supplement will work even if taken at other times of the day.

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Creatine Monohydrate and teenagers
 At this point we do not recommend anyone younger than 18 to use creatine monohydrate except under medical supervision. If your personal physician and parents approve your use of creatine monhydrate supplement, it should only be taken for a brief period of time, such us a couple of months for a particular sports season, and then you should be off it the rest of the year. Daily dosage is best kept to 3 gm, with two days off per week.
   We are uncomfortable with teenagers using creatine monohydrate supplement without supervision since they often do not know their limits. Since creatine monhydrate is readily available over the counter, it is unlikely that we can prevent teenagers from using it. Therefore, a "Just Say No" policy won't work. What we can do, though, is have a balanced viewpoint and encourage communication between teenagers, parents, coaches, and a physician.

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Safety of long term creatine monohydrate ingestion
 To investigate long-term effects of creatine monohydrate supplementation, 18 professional basketball players of the Spanish Basketball League participated in a longitudinal study. The subjects ingested 5 g creatine monohydrate daily during three competition seasons. Blood was collected five times during each of the three official competition seasons (September 1999-June 2000, September 2000-June 2001 and September 2001-June 2002). Standard clinical examination was performed for 16 blood chemistries. Results: blood studies over a 3 year period did not indicate any major abnormalities.
     Daily supplementation with 5 grams of creatine monohydrate 8 months of the year appears to be safe. Still, we would prefer taking an additional one week off each month just to be extra safe.

Creatine monohydrate questions
Q. Do you have any opinion on which is better, Creatine Monohydrate, or creatine ethyl ester? I'm reading conflicting information on this.
   A. Almost all human studies have been done with creatine monohydrate. We are not aware of any significant research done in humans with creatine ethyl ester supplements. We are also not aware of any research comparing creatine monohydrate to creatine ethyl ester. Therefore, for the time being, we prefer to use creatine monohydrate since it works well, very well.
   

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