Creatine monohydrate: effectiveness, dosage and safety in athletes

Creatine monohydrate is one of the most studied and used supplements in the sports field. Recognized for its effects on physical performance, muscle mass gain and recovery, it is supported by years of solid scientific research [1][2].

How does creatine work?

Creatine is naturally produced by the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. Once stored in the muscles, it is converted into phosphocreatine, which helps rapidly regenerate ATP, the immediate energy source for intense muscle contractions [3].

What are the proven benefits?

• Increase muscle strength during high-intensity exercise [4]
• Improve performance in bodybuilding, sprinting, power sports [5]
• Stimulate lean muscle mass gain (approximately 1 to 3 kg in a few weeks) [6]
• Promote muscle recovery after exercise [7]
• Reduce the risk of injury, particularly muscular [8]

Recommended dosage

Option 1 – with charging phase:
20 g/day (in 4 doses of 5 g) for 5 days
Then 3 to 5 g/day in the maintenance phase

Option 2 – no charge:
3 to 5 g/day directly, visible results from 3 to 4 weeks

👉 Both approaches are effective, but the loading phase allows for faster muscle saturation [9].

Is it dangerous? Side effects?

Numerous long-term clinical studies have confirmed that creatine does not damage the kidneys or liver in healthy people [10][11].

Potential side effects:

• Bloating or digestive discomfort
• Intracellular water retention (temporary weight gain)
• Muscle cramps if hydration is insufficient

💧 It is recommended to drink plenty of water during the treatment [12].

Practical tips to maximize the effects

• Take creatine after training, along with carbohydrates or protein to optimize its absorption [13]
• Avoid excessive caffeine when taking it, as it may reduce its effectiveness [14]
• Suitable for vegetarians, whose natural intake is reduced [15]
• Minimum treatment of 4 to 8 weeks, renewable depending on the objectives

Products available on Pharmaplusfrance.store

• Pure creatine monohydrate
• Micronized creatine, better solubility, easy digestion
• Combination formulas: creatine + BCAA / creatine + protein
• Practical sticks or single doses for quick intake before or after training

All our products are certified and rigorously selected.

Conclusion

Creatine monohydrate is a safe, economical, and highly effective supplement for improving physical performance and muscle growth, validated by numerous scientific publications. It remains an ideal ally for any bodybuilding, strength, or intense sports program.

👉 Find our formulas on www.pharmaplusfrance.store

Scientific references

1. Kreider RB et al. JISSN. 2017.
2. Rawson ES, Volek JS. J Strength Cond Res. 2003.
3. Persky AM, Brazeau GA. Clin Pharmacokinet. 2001.
4. Branch J.D. Int J Sport Nutr Exerc Metab. 2003.
5. Chilibeck PD et al. Med Sci Sports Exercise 2015.
6. Candow DG et al. J Gerontol A Biol Sci Med Sci. 2008.
7. Buford TW et al. JISSN. 2007.
8. Santos RV et al. Nutrition. 2004.
9. Greenhaff PL. Am J Clin Nutr. 1997.
10. Poortmans JR et al. Br J Sports Med. 2005.
11. Gualano B et al. Eur J Appl Physiol. 2012.
12. Ziegenfuss TN et al. Sports Med. 2003.
13. Steenge GR et al. Am J Physiol. 1998.
14. Vandenberghe K et al. J Appl Physiol. 1996.
15. Burke DG et al. J Strength Cond Res. 2003.

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