Monohydrate creatine

What is creatine?

Creatine is a compound synthesised from three amino acids (arginine, glycine, methionine) and is found in vertebrate animals¹. 

This compound is produced in the liver, pancreas and brain from proteins ingested in foods such as meat, fish or dairy products, and is stored in the muscles to be used later.

Its main function is to provide energy during muscle contraction, and it has been demonstrated that creatine improves physical performance in successive bursts of short-duration, high-intensity exercise².

For this reason, it is very common for athletes, both professional and amateur, to buy creatine as a food supplement, thereby helping to supply the energy they need to maximise their performance during training, as the body does not have enough time to replenish it on its own.

How does creatine monohydrate work?

Energy system for muscles

All our muscles need energy to function, and to do so they use several energy systems. One of them is the ATP-phosphocreatine system, in which creatine plays a key role.

How energy is restored thanks to creatine

Our cells use ATP (adenosine triphosphate) to produce energy and, as it is consumed, it is converted into ADP (adenosine diphosphate). This ADP can be transformed back into ATP in order to generate energy again, and the process required to achieve this involves adding phosphocreatine derived from creatine¹. 

Why buy Creatine monohydrate powder from Anastore?

Creatine monohydrate is the most studied form for its contributions to the body, and no other forms of creatine have been shown or proven to be superior to it.

At Anastore we offer a high-quality creatine monohydrate powder with no additives and with 100% purity.

This sets us apart by offering exceptional quality!

Creatine monohydrate is suitable for vegans and vegetarians and also has no flavour, meaning that, if you wish, you can mix it not only with water but also with shakes or yoghurts.

Creatine stands out as the most well-known food supplement in the world for improving sports performance, having repeatedly demonstrated its effectiveness in sport and exercise, especially during high-intensity, short-duration training sessions. This amino acid is widely used in different sports such as:

• Single acceleration such as sprinting, swimming or cycling, among others
• A wide variety of sports, both individual and team-based
• Bodybuilding

Regarding possible side effects, it is known that creatine has no contraindications except during pregnancy or breastfeeding, in which case its consumption is not recommended.

How should Creatine monohydrate be taken?

3 grams of this high-quality creatine are recommended, which you can enjoy by dissolving it in water or a slightly sugary drink in order to obtain its benefits.

Taking creatine with a slightly sugary drink increases insulin levels, which is the hormone that actively transports creatine, allowing it to be absorbed more quickly and therefore enabling you to obtain its benefits sooner.

For easy use, a measuring scoop is included in the container, allowing you to take the precise dose easily, either on an empty stomach or according to the exercise you are going to perform.

Drink plenty of water with creatine

It is recommended to drink plenty of water when taking creatine in order to avoid a decrease in fluids in the body. This is because when creatine is ingested, during its different processes until it is eliminated from the body, it carries water molecules with it, meaning that we gradually lose water from our body.

When is the best time to take creatine?

As a general rule

Anastore suggests taking one measuring scoop of creatine, included in the container, in the morning on an empty stomach. However, depending on your goal you have other alternatives.

If you want to optimise your training

In the case of regular sporting activity, the best time to take creatine is 45 to 90 minutes before a workout, thereby facilitating effort and improving performance³.

If you want to support muscle recovery

You can also choose to take it afterwards, around 45 to 90 minutes after exercise, to support muscle recovery³.

Get to know your body

As you continue taking creatine and observe how your body responds and feels, you can adjust how you take it, and you can even split the daily dose and consume one part before and another after training.

It is advisable to continue taking creatine even on your training rest days.

Food supplements that can be combined with Creatine monohydrate

When looking for allies for a good training session, in addition to creatine you can combine it with other supplements such as:

Max Definition protein 34,90 € Add to basket

Creatine and protein are two essential allies and the basic pair in any routine. Max Definition Protein contains natural cocoa and no synthetic additives or artificial preservatives.

L-citrulline powder 83 servings / L-citrulline powder 250 g 21,00 € Add to basket

L-citrulline, another amino acid, in this case non-proteinogenic, is involved in the synthesis of arginine, which is related to the production of nitric oxide, a molecule that in turn is involved in vasodilation, increased blood flow and muscle oxygenation.

Pre-WorkOut 30 servings / Pre-WorkOut 210 g 19,90 € Temporarily Out Of Stock

Another good combination with creatine would be Pre-workout, a supplement composed of different ingredients designed to promote an effective training session.

Guarana Power^® 334 mg / 60 capsules 29,00 € Add to basket

You can combine it with our guarana seed extract, which contains caffeine, an alkaloid that helps increase alertness⁴. This supplement helps you feel more energised and strengthens the body⁵.

Bibliography

1. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Nutr Rev. 2023 Mar 10;81(4):416-427.
2. COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health.
3. Creatina: ¿Un suplemento que todos deberíamos tomar para entrenar? 23 de septiembre de 2022 por Salomé García con la colaboración del experto Raul López Grueso.
4. Extracted from the EFSA health claims application list, under evaluation (ID 2063).
5. Extracted from the EFSA health claims application list, under evaluation (ID 2103).

DIRECTIONS:

1 serving (3 g) per day. Mix 3 g of powder (1 measuring spoon) with a moderately sweetened drink.

WARNINGS:

Not recommended for pregnant or lactating women. Do not exceed the recommended daily dose.

ADVICES:

Does not replace a varied and balanced diet and a healthy lifestyle. If you are undergoing medical treatment, seek your therapist's advice. For adult use only. Keep out of reach of young children.

STORAGE INSTRUCTIONS:

Store in a cool dry place away from sunlight.