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Creatine Monohydrate 

What is creatine monohydrate? Creatine monohydrate is pure creatine.

Monohydrate creatine is one of the most efficient forms of creatine supplement on the market of sports nutrition. You may encounter creatine monohydrate in various forms: powder, pills, and capsules. Main creatine monohydrate effects is for mass gain and strength increase as well as for higher endurance during trainings. This creatine monohydrate supplements is often a part of pre-workout complexes and is also used in the various sports supplements designed to increase strength and enhance muscle performance.

Creatine monohydrate powder is well absorbed and most of it gets to muscles unchanged. This supplement stays almost undamaged in stomach and remains indestructible in water for several days.

Creatine Monohydrate Side Effects

Numerous scientific researches proved, that pure creatine monohydrate doesn’t have side effects and is absolutely safe for health.  What is more, our body produces creatine monohydrate in small amounts, so this kind of sports nutrition is absolutely natural for us.

Creatine Monohydrate Dosage

Effective creatine monohydrate dosage is:

  • 20 g / d for 5 - 7 days;
  • 5 -10 g / d for remainder of cycle 25 days.

A more customized approach is to determine creatine monohydrate dosage based on your bodymass. A common formula is:

  • 0.3 g / kg / d for 5 - 7 days;
  • 0.03 g / kg / d for remainder of cycle.