What’s Creatine monohydrate?
Creatine monohydrate is a kind of functional ingredients, which can accelerate human protein synthesis. It can inhibit the generation of muscle fatigue factors, reduce fatigue and tension, restore physical fitness, accelerate human protein synthesis, make muscles stronger, enhance muscle elasticity, reduce cholesterol, blood lipids, blood sugar levels, improve muscle dystrophy in middle-aged and elderly people, and delay aging.
Creatine sources and dosing
Foods that tend to have richer amounts of creatine include meats, fish, and cow’s milk. However, it’s not clear that increasing intake of these foods offers any extra athletic benefits compared to getting a similar amount of protein from other sources.
Creatine monohydrate is the most commonly used form and the one most studied. Other forms do not offer any extra benefits.
The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys.
monohydrate creatine