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Creatine: A pre-workout supplement
We often hear people talking about the popular gym supplements that are specially formulated for different aspects of bodybuilding and gym workouts. When talking about the workout, which includes heavy weight lifting and body building, there are certain factors that people always discuss, like the quality of the workout, performance, diet, and gym supplements. There are different gym supplements that work differently for every workout factor, like protein powder, which is made for the additional protein needs of our body. Other nutritional supplements, like creatine, are also designed to boost workout performance, increase intensity, improve muscle strength, and keep you hydrated during the workout. Creatine monohydrate powder is one of the most popular pre-workouts among gym enthusiasts.
What most people don’t know about creatine is that it is also a natural substance that is present in our muscle cells. Usually, people know creatine as a pre-workout supplement that primarily provides the energy to perform better in the gym, though the natural creatine in our body does the exact same. The natural creatine in our body helps the muscles produce energy when we lift heavy weights in the gym. Creatine is present in the human body in the form of phosphocreatine. 95% of creatine is present in our muscle cells, and the other 5 percent is present in the brain and testes. Despite just being a common substance present in our bodies, creatine is one of the highest-tested supplements globally. The studies to date have maintained their high quality profile without any major side effects.
Although most people say that creatine has certain side effects and is not good for the human body, there is no scientific study that proves that creatine is unsafe. In addition, creatine also benefits blood sugar levels and brain health. In simple words, we can say that creatine powder fulfills the additional amount of creatine our body needs when we push our body beyond certain limits. There are also some natural food products that can help fulfill the required amount of creatine, such as red meat, salmon, chicken, pork, etc. Natural creatine can mostly be found in non-vegetarian food products, so when it comes to the needs of vegetarians, the only source of creatine is creatine powder, especially creatine monohydrate powder, which is considered one of the best creatine powders.
Discovering different creatines
The availability of different types of creatine powders on the market is the major reason why creatine has become the most widely studied and tested substance worldwide. Below are some different types of creatine powders:
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Creatine monohydrate powder
Creatine monohydrate powder is the most common and highly used creatine powder. Creatine monohydrate is basically made up of water molecules and creatine molecules, and the amount of creatine in this powder is 90%. The major benefit of this creatine is that it maintains water levels in muscle cells.
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Creatine ethyl ester
Though creatine monohydrate powder is the top choice of gym enthusiasts, there are some benefits that creatine ethyl ester contains better than monohydrate. The amount of absorption by muscles is better in ethyl ester compared to monohydrate.
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Creatine hydrochloride
The one complaint that we commonly hear from people using creatine is stomach disturbance. Creatine HCL has the benefit of high solubility in water as compared to creatine monohydrate powder, which makes people use a lesser quantity per dosage. This reduces the chances of stomach disturbance.
Creatine monohydrate powder: The best pre-workout
The reason why creatine monohydrate is considered the best pre-workout supplement is quite evident, as there are numerous studies that show no other type of creatine can benefit our body more than creatine monohydrate powder. Creatine monohydrate is made up of creatine and water molecules; reducing the amount of water in the preparation increases the amount of creatine in each dose. Creatine monohydrate is 90% creatine, whereas making it more micronized makes it 100% creatine anhydrous. Below are some benefits and side effects of creatine monohydrate powder:
- As creatine monohydrate powder is a pre-workout supplement, it can be simply defined as a supplement one should use to enhance performance during a workout. Though there are some side effects to taking creatine, they are not majorly harmful.
- To boost athletic performance, creatine should be consumed in the right amount.
- Creatine monohydrate generally stores the amount of phospocreatine in muscle cells, which increases muscle growth and boosts the intensity of your workout. People taking creatine monohydrate before their workout generally do a more intense workout in terms of energy and lifting heavy weights compared to non-creatine users.
- Creatine monohydrate powder increases the amount of water content in your muscles, which keeps you feeling hydrated during workouts and also improves muscle strength. The right amount of creatine should be taken, as it can upset your stomach, which is the most common complaint of creatine users.
- Using creatine balances the amount of water, which helps prevent muscle injury as lack of hydration causes injuries during workouts. It also makes you more resistant to fatigue during workouts.
- As natural phospocreatine is already present in our brains, using creatine monohydrate can positively affect our brain function.
- As a major amount of natural creatine is only present in non-vegetarian sources, creatine monohydrate powder is highly beneficial for vegetarians.
To conclude, we can say that one should add creatine monohydrate powder to their workout plan to fulfill the amount of creatine in their muscles, increase the workout intensity, and improve workout performance.