GP PRE – Supplement Education – Creatine Monohydrate

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GP PRE – Supplement Education – Creatine Monohydrate

GP Pre Ingredient 2: Creatine Monohydrate –  Written by:  Emily Hadden – Team Gr8Physiques – WBFF Pro (Editor: Ronnie Gray)

Last week we took a closer look at Citrulline Malate and the energy boosting benefits it can bring to your workout. This week we’re moving down the GP Pre ingredient list to Creatine Monohydrate, commonly referred to as simply “creatine”. Creatine is one of the most well researched supplements, and likely one of the safest, on the market so we have a lot to cover! Let’s get started!

What is Creatine Monohydrate?

Creatine Monohydrate is the most common form of creatine on the market and the most cost effective. It is bound with water to provide 88% pure creatine per molecule. This means that your dosage is not wasted on “fillers”. Additionally it is the most researched and tested form of supplemental creatine.

Creatine is a naturally occurring molecule in animals (that includes humans). This means that it can be found in low doses within meat, eggs and fish. It is produced in the liver and kidneys from amino acids (the building blocks of protein).

What are the benefits?

There are dozens of studies linking creatine to better health and performance. These benefits include:

  • Maintaining Hydration Levels
  • Lowering Body Temperature in Hot Environments
  • Increasing Muscle Strength and Size
  • Maximizing Power Output

How does it work?

Increased Muscle Strength and Size

To understand why creatine supplementation works you need to understand an important energy system that involves the creatine molecule. It’s called the Phosphogen system. This system involves ATP, ADP, and creatine.

ATP is composed of Adenine and Ribose with THREE (this is important) phosphate groups attached to it. Creatine will naturally bind to a free phosphate group in the muscle forming Phosphocreatine. Phosphocreatine is an essential catalyst to the Phosphogen system.

One way to create energy for our muscle cells is to make ATP. The Phosphogen system makes ATP by taking the extra phosphate from Phosphocreatine, breaking it off and binding it to ADP (which is ATP minus a phosphate group). The body needs creatine to help convert ADP to energy rich ATP.

Great. Now we know some basic chemistry. So what does that mean for performance? Well, that means that your body can generate energy faster and more abundantly. This means that you can lift more, run faster and push harder. This allows you maximize your gym session, eventually leading to muscular hypertrophy and strength.

Maximize Power Output

The Phosphogen system is responsible for all-out exercise lasting up to about 10 seconds. That means power exercises and movements! A power exercise is an exercise intended to exert a maximal force in as short a time as possible. Think of plyometric jumps, olympic lifts and maximal effort lifts. A power lift should not exceed 3 to 5 repetitions. This generally falls within the range of the phosphogen energy system. As we’ve previously discussed, creatine works to aid energy production via the phosphogen system. The more energy that you have readily available and stored in your muscles allows you to be more explosive, lift heavier weights, and jump higher!

How to use it?

Many athletes will use a “loading” protocol with creatine to quickly introduce it to their bodies. Loading is not necessary for creatine supplementation but keep in mind that it takes a sustained amount of time taking creatine to have it fully infiltrate the muscle cell. This means that you should be taking creatine on a regular schedule to see results. A standard scientifically proven dosage is between 2 and 5 grams depending on your body size. GP PRE has a 3 gram dosage hitting perfectly in that “sweet spot”. If you are taking a full scoop of GP PRE before every workout on a consistent basis that will be sufficient to see results from your creatine supplementation.

Why use it?

Although creatine can be found in animal products in small amounts it is difficult to actually ingest enough creatine to aid in performance for a few reasons. First, most creatine found in whole foods is destroyed during the cooking process. Secondly, it takes an entire pound of raw meat to reach only 2 grams of creatine. That’s assuming you don’t lose any of that in the cooking process. The only way to be certain that you are ingesting enough creatine to see noticeable results is to supplement. GP PRE supplements a full 3 grams of pure creatine monohydrate per serving.

If you want to increase lean muscle mass and get the most out of your power movements, creatine is a necessary tool. Among the dozens of studies involving creatine monohydrate, no adverse side effects have been reported. Creatine is considered one of the safest supplements to take for all age groups and genders. Yes, ladies; you can absolutely take creatine and still look lean and sculpted. It’s NOT a steroid and will not make you bulky. Excess ingestion of calories will make you bulky. Creatine will help you use more energy and burn more calories. Get the most out of your time spent in the gym!

 

https://examine.com/topics/creatine/

https://www.bodybuilding.com/fun/drobson181.htm

 

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