Creatine Monohydrate - This is the classic, most popular on our market and the cheapest form of creatine used in sports supplement. Creatine monohydrate is nothing more than a creatine molecule linked to a molecule of water into one molecule. Although many times trying to promote modern forms of creatine while reducing the value of monohydrate, indicating its poor stability in solutions or the need to use high doses, it still enjoys great popularity and many enthusiasts consider it a formless creatine. In independent studies, it has also been shown that both the bioavailability of the monohydrate-fed food and the rate of tissue saturation are very high and even higher than in some cases. "modern forms of creatine".
The use of creatine monohydrate significantly enhances exercise capacity such as strength and power, accelerates the growth of lean body mass, and significantly accelerates post-exercise regeneration. Creatine, and specifically its transport to muscle cells, supports insulin, so if you want to get creatine saturation in a short time, it's wise to eat it either with foods that boost your insulin response (mainly carbohydrates and proteins) or with nutrients and supplements that have potential (dextrose, insecticidal and similar like ALA, d-pinitol, taurine, d-ribose etc.).
How to dose creatine monohydrate:
Cyclic supplementation: 5-10g daily in 1-3 portions per day, 2 - 5g per dose. Duration of the cycle is about 4 - 12 weeks
Cycle with saturated phase: first 5 - 7 days take 20 - 30g per day in 4 - 6 doses, then in the maintenance phase 2 - 10g per day in divided doses. Duration of the cycle is about 4 - 8 weeks
Constant supplementation: 0,03 - 0,05g per kg body weight, for a long time.
Increase in muscle mass
Increase in strength