Creatine Monohydrate is currently the most mainstream creatine-based nutritional supplement. Its chemical formula is C4H9N3O2⋅H2O. It has stable chemical properties and is easily absorbed, making it the most widely used creatine supplement. It has the following major characteristics:
1. Diverse sources of acquisition
The human body’s own liver and pancreas can produce a small amount of Creatine Monohydrate, and it can also be supplemented by consuming meat. Creatine Monohydrate can increase the total amount of creatine in the body and be absorbed by muscle cells to be converted into phosphocreatine, which can meet the energy demands of high-intensity exercise.
2. Good absorption and high safety
Compared with other creatine supplements (such as creatine ethyl ester and creatine hydrochloride), Creatine Monohydrate not only has a higher absorption efficiency but also is safer. At normal doses, it does not impose an excessive burden on the kidneys.
What are the uses of creatine monohydrate?
The most important function of creatine monohydrate is to enhance athletic performance, especially beneficial for sports that require explosive power such as weightlifting, sprinting, and rapid jumping. It is often used as a sports nutrition supplement and also has health benefits for healthy individuals. Its core uses are as follows:
1. Enhance muscle explosive power
During high-intensity exercise, it increases ATP reserves, thereby enhancing muscle contraction ability and athletic performance, particularly suitable for sports that require short bursts of energy.
2. Promote muscle growth
When combined with sufficient exercise, long-term use of creatine monohydrate has been proven to significantly increase muscle mass. It can stimulate muscle growth and help muscles retain more water, making them fuller.
3. Improve endurance and alleviate exercise fatigue
Supplementing with an adequate amount of creatine monohydrate can extend endurance during high-intensity exercise and alleviate the fatigue caused by frequent exercise, thereby improving athletic performance.
4. Delay muscle loss
Due to its excellent muscle growth effect, moderate use of creatine monohydrate by middle-aged and elderly people can significantly improve muscle loss, which is beneficial for improving athletic ability. It also helps with symptoms of neurogenic muscle atrophy.
5. Enhance heart and lung function
Creatine monohydrate can alleviate the fatigue caused by high-intensity exercise, which is also beneficial for reducing the pressure on the heart and lungs and enhancing their function.
6. Improve cognitive function
Clinical studies have shown that taking creatine monohydrate can provide energy to the brain and is effective for insomnia and some brain function disorders.
Creatine monohydrate has limited benefits for endurance sports such as long-distance running. Healthy individuals can take it at a safe dosage with high safety.
What are the differences between creatine monohydrate Mesh Size (400 vs. 200)?
Generally, mesh size lower than 200 is considered low, while mesh size higher than 400 is regarded as high. The core difference between high and low mesh size creatine monohydrate lies in the particle size of the powder. There is not much difference in core efficacy between the two, but there are differences in specific effects and physical properties.
Here is a specific comparison:
| Contrast | Low-mesh creatine monohydrate (80-200 mesh) | Hign-mesh creatine monohydrate (400-500 mesh) |
|---|---|---|
| Granular size | Coarse particles | The particles are finer and have a smaller diameter. |
| Solubility property | The dissolution is slow and there may be residues. It is necessary to shake well. | Dissolves more quickly and thoroughly, does not easily form lumps, and is smoother after mixing. |
| Flavor | May have a gritty or rough texture | The texture is more delicate, without any obvious graininess. |
| Gastrointestinal sensation | A small number of people may experience mild abdominal distension and stomach discomfort due to the coarse particles. | The large surface area makes it more dispersible, which is more friendly to those with sensitive stomachs and reduces the risk of digestive discomfort. |
| Application scenarios | Suitable for tablet and capsule formulations, with relatively low cost | Suitable for liquid formulas such as protein powder and sports drinks, or products with high requirements for taste / solubility. |
| Price | Comparatively cheap | Due to the higher cost of the grinding process, the price is slightly higher. |
Video comparing 200 mesh and 400 mesh monohydrate creatine
200 meshmonohydrate creatine
400 meshmonohydrate creatine