Creatine

Creatine Monohydrate Supplements Australia

If you're looking for a high-impact supplement that's affordable and can help with recovery, muscle mass and strength gains, choose creatine monohydrate.

Creatine monohydrate powder is a well-researched, proven supplement that's popular with bodybuilders, strength athletes, endurance athletes and those in performance sports. It's research-backed and a good choice for anyone who wants to get more from their body. At BodyScience, we take pride in offering only the best in research-backed supplements. We offer the best creatine supplements online for shoppers in Canberra and across the country.

What is creatine?

Creatine is an organic compound that's used as a part of the process of recycling ATP in your muscles. Your cells produce energy through the Krebs cycle, and ATP is a key part of that process. Under normal circumstances, the ATP supplies in a cell are depleted in a matter of 8-10 seconds. When ATP is used to create energy, it leaves behind a byproduct called ADP. Replacement ATP is made through a process known as phosphorylation, where the ADP molecule has a new phosphate group added to turn it into ATP again. Creatine helps the body produce new ATP more quickly. This means that you're able to maintain maximal strength output for longer periods.

When should you use creatine?

Creatine is a well-studied supplement, however, the best time to take it is something that's still the subject of debate. Some research suggests that taking creatine immediately after exercising[1] offers the best results in terms of improvement in lean mass and reduction in fat mass. Other studies, however, recommend taking creatine shortly before exercising. The optimal timing depends on the bioavailability of the supplement, and the form it's taken in.

Team BSC athletes agree that taking creatine on a consistent basis while training could help improve performance and strength. If you'd like some advice about how to best meet your goals, why not ask one of our PTs? Whether you're based in Sydney, Melbourne, Perth or Brisbane, our Team BSC athletes are here to help you.

If you're worried that you might forget to take your supplement, consider using a pre-workout with added creatine so you can get the additional benefit of an energy boost before you tackle a difficult set or hard session. You can buy creatine monohydrate by itself, or mixed with BCAAs or protein for that extra boost.

What is the best storage method for creatine?

Creatine should be treated like any other nutritional supplement. This means storing it in a cool, dry environment and making sure to use it up before the best before or use-by date printed on the packaging. Store your creatine in a place out of direct sunlight and out of reach of children. Whether you're taking pure creatine monohydrate or a supplement with amino acids and carbohydrates such as Nitrovol, you should keep the tub closed between uses to stop the contents from spoiling and ensure you get the maximum benefit from your supplementation regimen.

When you buy creatine online, be sure to choose a trusted retailer. When it comes to creatine supplements, Australia has a lot of vendors. We endeavour to make sure that anyone who wants to become a retailer knows how to store their products properly so the creatine monohydrate they sell reaches you, the buyer, in perfect condition. Our customer service team is always happy to help should you have any concerns about your chosen supplements.

What serving size should you use for creatine?

Studies show that long-term, low-dose supplementation[2] of creatine can produce strength benefits. Some trainers and coaches still advocate loading creatine by taking a higher dose for a short period of time, then reducing the dosage. Loading phases like this haven't been found to have adverse effects, although it's unclear whether they're necessary.

Check the manufacturer's recommendations for more information. There are many varieties of creatine, and the directions for the dosage of creatine HCL may differ between products, for example, creatine monohydrate powder and micronised creatine. As a rule of thumb, a dose of 3 grams per day is recommended for an average-size adult. Check our sales for great deals on creatine and other supplements.

What does creatine do?

When most people think of muscle growth, they think of protein. While it's true that supplementing protein can help fuel muscle growth, creatine works in different ways to help achieve this goal. Australia-based athletes are becoming aware of the improvements in recovery time, muscle readiness, muscle size and explosive power that creatine monohydrate can offer.

Most athletes can buy creatine, thanks to its affordable price point compared to certain other supplements, and our sponsored athletes can vouch that it helps them recover faster and train harder.

How much creatine do I need per day?

Your body makes creatine from amino acids, but if you're an athlete who trains regularly, you may not be producing enough creatine naturally. This is particularly true if your diet is low in arginine and glycine, which are the amino acids that form the building blocks of creatine. A lot of people aren't getting enough creatine. Australian diets are quite varied and if you eat a lot of fish or meat you may be okay. Vegetarians and vegans, however, should look into creatine supplements online.

Is creatine bad for your kidneys?

When taken at the recommended dose, creatine is safe[3]. It's a natural compound that the body can make on its own. Researchers have not found signs of adverse effects in adults even when creatine is taken at higher doses. We cover a lot of common fitness and supplementation myths on our blog. Of course, it's important that anyone who's considering making significant changes to their diet or exercise routine speaks to their doctor first. Make sure you drink enough water while exercising too. Dehydration can be dangerous for your kidneys, even before supplements such as creatine are added into the equation.

Sources

[1] https://pubmed.ncbi.nlm.nih.gov/23919405/
[2] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
[3] https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591

Frequently Asked Questions

Creatine helps the body's muscles produce energy when they're depleted, such as after significant exercise or weightlifting. Athletes and professional and amateur bodybuilders take it to gain muscle, strength and improve performance.

Creatine production can be influenced by diet and exercise with more meat consumption and excessive training increasing production levels. Supplementing the creatine in your body increases the amount of phosphocreatine stored in your muscle cells as it helps you produce more adenosine triphosphate (ATP), a high-energy protein molecule that enables better performance during exercise.

Claims of creatine monohydrate's superiority over other creatine forms — e.g., creatine ethyl ester, buffered creatine and liquid creatine — are supported by numerous studies and creatine Australia observers. However, similar claims that other creatine forms are better than monohydrate aren't supported in the same way by science.

At least one study pegged creatine monohydrate as better than ethyl ester and liquid creatine in increasing creatine in the blood and muscle cells. Another study looked at cycling performance, which found it experienced a 10% bump after study participants took creatine monohydrate powder.

Research that documented regular usage of up to 30 grams of creatine monohydrate per day over a period of five years without any adverse side effects also supports creatine monohydrate as a very safe version of creatine. Weight gain is common if you take higher doses of the supplement, but that's not necessarily negative for people looking to gain muscle. The same depth of research doesn't exist for other forms of creatine, which is why people buy creatine monohydrate online.

According to the International Society of Sports Nutrition, using creatine while training may enhance recovery by reducing the risk of injury or hastening the recovery period. For instance, there's evidence suggesting that creatine loading before intense exercise, as well as glycogen loading, can help restore depleted glycogen levels after exhaustive regimes.

This evidence accompanies further research suggesting creatine supplementation may reduce muscle damage, acknowledging that athletes or those wanting to engage in intense training can take creatine supplements and tolerate higher training levels.

As creatine monohydrate has osmotic properties, it helps retain small amounts of water and may result in hyperhydration, allowing higher tolerance to exercise in the heat.

Sports scientists also note that creatine monohydrate can affect the brain with "neuroprotective benefits". Therefore, it may aid recovery for brain-related injuries, such as damage from concussions, as well as improve learning and memory.

Some studies say the supplement can enhance gains by 5-10% from one session, which is why it's considered as muscle fuel. When you lift more, it creates more muscle fibre tears that your body then repairs, making your muscles bigger and stronger.

The U.S. National Library of Medicine's MedlinePlus also rates creatine as possibly effective for muscle strength improvement, with analyses of both upper body strength and lower body strength in adults across a broad age group.

While there's an initial period where you add water weight, this helps create fuller and larger muscles. After that initial water retention period, gains continue because you can handle more of a workload.

As creatine is calorie-free, supplementation brings no risk of putting on fat when you don't work out.

It's best to stick with pure forms of creatine monohydrate, as other forms, such as liquid creatine and creatine ethyl ester, are considered unstable and break down in the blood.

The powder form is easily mixed with any liquid including water and protein shakes. Fruit juice also works well because it raises your insulin level and increases its absorption by the muscles. Sports drinks with glucose can also work well, but the powder should dissolve fully. Residue can indicate a poor quality powder.

A pill form is also fine, but some nutritionists say it takes lots of pills for this form to be effective. For those who don't like swallowing pills, a powder form is best, and you can buy this form of creatine supplement online.

Research suggests there are no adverse effects to taking creatine, or at least creatine monohydrate, for regular and sustained periods.

There have been some side effects reported, such as concerns over blood sugar levels, muscle cramps and dehydration, but these aren't supported by science nor do they take account of other vitamin consumption. While some muscle cramps might occur, Australia and global surveys indicate there are no significant health problems associated with taking creatine supplements. If you're a healthy adult, there's little to worry about because healthy kidneys excrete the nitrogen produced from the breakdown of creatine.

The actual effects of creatine differ from person to person, and your body's response should be clear within the first week of taking the supplement. Its impact is more apparent for people whose diets are naturally lacking creatine, such as vegetarians and vegans.

You can find out more about creatine supplements through the BodyScience blog. Contact our team on (+61) 1300 263972 for more information and conveniently buy creatine online.

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