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Creatine Monohydrate: The Most Researched Supplement on the Planet

Updated: Dec 14, 2023

Creatine monohydrate reigns as the undisputed king of supplements. Countless efforts have been made to surpass it, but none have succeeded. When it boils down to it, creatine monohydrate stands as the most extensively researched supplement on the market, with nearly a century of scrutiny. While the body naturally produces it and it's found in certain foods like meat, adding extra creatine to your regimen offers numerous health and fitness advantages.


Creatine monohydrate wields the power to enhance strength, accelerate recovery, expedite muscle growth, and enable you to maintain a 100% natural approach to your fitness and physique goals. Thanks to its ability to increase protein synthesis, creatine monohydrate gives you an edge when it comes to packing on quality lean muscle mass.


Now, let's delve into the science...

So, what exactly does creatine monohydrate do in the body? Well, it boosts the production of ATP (adenosine triphosphate), an energy source our bodies tap into during brief, intense bursts of activity, such as weightlifting and explosive movements. Additionally, creatine monohydrate facilitates the influx of water into the muscles, resulting in a fuller appearance and that satisfying "pump" you experience during workouts.


Traditionally, the belief was that creatine required a loading phase, involving doses of up to 20 grams per day, to saturate the muscles. However, recent research has debunked this notion, revealing that taking the standard "maintenance" dose of 5 grams of creatine monohydrate daily will eventually achieve muscle saturation without the need for hyper-loading.


Creatine monohydrate is safe and effective, suitable for individuals of all ages, athletic levels, and genders. However, it's important to note that creatine primarily benefits those engaged in activities requiring short bursts of energy. Marathon runners and endurance athletes may not experience the full benefits of creatine supplementation, although they can still choose to incorporate it into their training if they wish.


To enhance creatine absorption in the system, consider mixing creatine monohydrate with a carbohydrate drink (many people have favored adding it to grape juice for decades) to facilitate quicker absorption and transportation.



When used before your workout, you may notice faster recovery between sets, increased energy during your workouts, a more intense and satisfying pump, and improved pump retention even after your workout is complete. To experience these benefits, think about adding Rock Solid® Nutrition Pre Pump to your supplement and pre-workout regimen. Pre Pump is one of the few pre-workouts that includes a full dose of creatine monohydrate in its formula. After nearly a century in the game, it's safe to say that creatine monohydrate isn't going anywhere anytime soon. If you haven't already embraced it, now is the time to join the ranks.

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