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What is Creatine Monohydrate powder?

This pure creatine monohydrate is a synthesized form of the organic acid creatine, which helps supply energy to muscle. Creatine monohydrate supplements have been extensively studied by sports nutrition experts. Naturally manufactured in the liver, kidneys and pancreas, creatine develops energy in the body for strength and stimulates muscle growth. It is found in muscle, heart and brain tissue and is a natural derivative of the amino acids arginine, methionine and glycine.

Creatine is a popular supplement for those working to increase sports performance, including bodybuilders, powerlifters and others who work out regularly. A review of clinical studies has found a preponderance of scientific evidence indicating creatine supplementation is effective for a variety of exercise tasks.

Creatine is manufactured in the liver by methylation of guanidoacetate using S-adenosyl methionine (SAM) as the methyl donor. Creatine may also be derived from dietary sources, primarily from meat or fish, which contain approximately 4 to 5 grams of creatine per kilogram. Following its biosynthesis, creatine is quickly sent to the skeletal muscles, heart, brain and other tissues. Most of the creatine is metabolized in these tissues into phosphocreatine (creatine phosphate), which is a primary energy storage form in the body.

Creatine functions to increase the availability of ATP, adenosine triphosphate by donating a phosphate ion. When energy demand is high creatine monohydrate donates its phosphate to ADP (adenosine diphosphate) to yield ATP, which drives muscle contraction and protein production. This reaction is reversible. The phosphate of ATP can be transferred back to creatine, generating creatine phosphate by the action of creatine phosphokinase. Phosphocreatine is then stored in the muscle for later energy use. When needed, phosphocreatine later binds with ADP to convert it back to ATP.

Creatine's influence on ATP is crucial for all metabolic activities - especially for activity such as weightlifting, sprinting and jumping - short-term, high intensity activities that utilize fuel rapidly.

PureBulk also sells creatine ester malate, creatine gluconate, creatine ethyl ester HCL and dicreatine malate.

Health Benefits of Creatine Monohydrate

Studies have shown that creatine monohydrate, when combined with proper diet, exercise and adequate hydration, may increase lean muscle mass and strength. Creatine may also help athletes recover more quickly from workouts, allowing them to train more frequently. Creatine prevents the body from relying solely on the process of glycolysis for energy production, which creates lactic acid. Lactic acid can cause a burning sensation in the muscle and at high levels can cause muscle movement to cease.

Creatine may help users train for longer periods of times. An increase in muscle mass leads to weight gain, the result of creatine drawing water into the muscle cell.

Purity and Concentration of Creatine Monohydrate

This pure creatine monohydrate powder contains no fillers, taste additives, or anti-caking agents.

Potential Side Effects of Creatine Monohydrate

Creatine can have adverse effects when used in excess. Side effects can include weight gain, anxiety, breathing difficulty, diarrhea, fatigue, fever, headache, kidney problems, nausea, vomiting, rash and stomach upset.

Certain drugs, including diabetes medications, acetaminophen, and diuretics, can have dangerous interactions with creatine. Taking stimulants like caffeine with creatine can increase the risk of side effects.

Creatine isn't recommended for people with kidney or liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing. Don't use creatine if taking any medication or supplement that could affect blood sugar. Drink enough water to prevent dehydration. Let your doctor know before you take creatine or any other supplement.

Suggested Use of Creatine Monohydrate

The suggested serving size for creatine monohydrate is 5000 milligrams (5 grams) daily, depending on individual needs. Some athletes use larger amounts based on individual preference or the recommendation of a professional trainer.

For best results, consume creatine with glucose one hour before training or working out. Mix only the amount needed. For bodybuilders and performance athletes 1/2 level tablespoon will supply approximately 4981 milligrams, or just about 5 grams for the bulk density of this creatine monohydrate powder. You can see the full bulk density/volumetric conversion chart for Creatine Monohydrate here.

Bioavailability, Mixing and solubility of Creatine Monohydrate

Creatine is a pure white powder that has no flavor or smell. It is easily soluble in water, fruit juice or a shake. Creatine monohydrate absorption is improved significantly when taken with something that increases insulin levels. To improve absorption take creatine with any beverage high in dextrose, like grape juice. Consuming creatine together with a meal provides the same effect due to the heightened insulin production.

Do not use caffeine while taking creatine. Caffeine is a diuretic. While creatine helps muscles hold water, caffeine does the opposite, neutralizing the benefits of creatine intake.

References & Further Research

PubMed: Potential Therapeutic Uses of Creatine


WebMD: An Overview of Creatine Supplements

University of Maryland Medical Center: Creatine

NOTE: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The information at Purebulk.com is NOT a substitute for medical advice. ALWAYS consult your doctor or pharmacist. Do not use any dietary supplement as a replacement for conventional care, or as a reason to postpone seeing a doctor about a medical problem. Tell all your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

The U.S. Food and Drug Administration (FDA) regulates herbal and other dietary supplements differently than conventional medicines. The standards for supplements are found in the Dietary Supplement Health and Education Act (DSHEA), a federal law that defines dietary supplements and sets product-label­ing standards and health claim limits. To learn more about DSHEA, visit the FDA Web site.