It’s well known that creatine monohydrate is one of the most researched supplements on the market. This legendary ingredient has been proven effective time and time again. So it should have been unsurprising when 5% Nutrition Core Creatine Monohydrate hit the market. Hey, if something works that well, we want it in our lineup! With that in mind, here’s 5 Reasons Why You Should Use Creatine, specifically Core Creatine Monohydrate!
What Is Creatine?
Creatine is a non-protein compound that occurs naturally in the body. It’s produced from three amino acids: methionine, arginine, and glycine. Creatine combines with phosphate to form creatine phosphate. This compound is found in muscle tissue, where it is used to make ATP.
It was first discovered in 1835 by a French scientist named Chevreul. The first evidence of creatine being linked to muscle tissue came in 1847. By 1922, numerous studies had taken place that used a loading protocol. Scientist Andrew Hunter reviewed these studies and found the subjects were “loading” creatine by taking 20 grams per day for 6 days. A similar approach became the suggested dosing protocol when creatine monohydrate was introduced to the supplement market in 1993. (1, 2)
Why You Should Use Creatine
Reason # 1 - Promotes Cell Volume
One of the biggest benefits of creatine is cellular hydration or cell volume. This concept ties into the pump because it supports muscle cell swelling, also called water-based pumps. Creatine was the first ingredient of this type. Now, there are several, and the best pump products, like Full As F*ck, contain both cell volumizers and nitric oxide boosters for massive pumps. (3, 4, 5)
Reason # 2 - Increases ATP
As noted, your muscles store creatine naturally as creatine phosphate. It’s part of the ATP-CP system of energy (also called the Phosphagen System). This energy system uses stored creatine to quickly make ATP. In fact, it’s the fastest way the body makes it. The Phosphagen System fuels the first few seconds of short, high-intensity exercise. (6)
Reason # 3 - Supports Thermogenesis & Whole Body Energy Expenditure
We know calories are units of energy that are used by the body to function normally. Thermogenesis uses calories to produce heat in the body. Some studies suggest that decreased creatine levels result in decreased body temperature and less whole-body energy expenditure. Therefore, creatine supports thermogenesis and the use of energy by the body. Both processes promote fat loss. (7, 8, 9)
Reason # 4 - Supports Recovery
Taking creatine post-workout helps replenish creatine stores used for ATP production during training sessions. Post-workout carbohydrates are essential for glycogen replenishment. Creatine has been shown to support increased glycogen storage in the muscles more effectively than carbohydrates alone. The key is to take creatine post-workout with a product like Real Carbs or Real Carbs + Protein. Also, creatine helps reduce inflammation. These benefits support the recovery process. (10)
Reason # 5 - May Have Cognitive Benefits
Studies have suggested that creatine may improve reasoning skills and short-term memory in healthy individuals. It may also be helpful for older people and those under a great deal of stress. (11)
5% Nutrition Core Creatine Monohydrate
Of course, 5% has a couple of creatine formulas. There’s the legendary Crea-TEN, and now there’s Core Creatine Monohydrate. Since most of the research uses monohydrate, Core Creatine is the focus of this article. This simple yet soon-to-be legendary formula contains just a single ingredient - 5g of creatine monohydrate per serving. That’s all you need for amazing results!
How To Use 5% Core Creatine Monohydrate
There are a couple of ways to use creatine.
Method 1: Loading Phase
This is the standard method of using creatine. Consume 4-5 servings per day for 4-5 days. Time your servings every 3-4 hours apart. After your loading phase, continue with 1 serving per day. Drink plenty of water while using Core Creatine Monohydrate.
Method 2: Low Daily Dose
Mix 1 serving with 8oz water or other beverage. Consume once per day.
Should I Cycle Creatine?
You don’t have to, but many lifters do. Here’s the thinking. If you use it for 8 weeks, then take a 2-4 week break, your body will experience fresh results when you go back on.
What Can I Stack It With?
Anything. Your best options are with your post-workout choice of Real Carbs or Real Carbs + Protein. Also, take it with your favorite 5% pre-workout and add it to your Shake Time protein shake.
5% Nutrition Core Creatine Monohydrate is a classic formula that’s proven to be powerfully effective. If more size is on your list of goals, this should be part of your foundational Stack. Don’t wait, get yours today!