Studies have concluded that there is an increase in muscle growth following resistance exercise training with creatine monohydrate administration in older adults.
How Creatine works in the muscles:
Creatine is a substance found in muscle that combines with phosphate to form creatine phosphate. Creatine phosphate reacts with adenosine di-phosphate to regenerate adenosine tri-phosphate (ATP – stored energy) in working muscle. Dietary supplementation of creatine may increase the total creatine and creatine phosphate content of the muscle. Thus, buffering of ATP by phosphocreatine extends the duration of activity possible and increasing creatine enhances endurance.
Creatine monohydrate for brain power:
Interestingly, creatine monohydrate doesn’t just boost your muscle power, it also boosts your brain power! Creatine supplementation is in widespread use to enhance sports-fitness performance, and has been trialled successfully in the treatment of neurological, neuromuscular and atherosclerotic disease.
When and how to take creatine monohydrate?
From most of the studies reviewed, 5g per day seems like the optimal dose to take. It is best taken before your training session and again after the training session if it was a tough one. Taken 30 minutes before a stressful exam or work situation will also help with your brain’s performance.