Unleash Every Moment of Power - Continuous Strength with Creatine Monohydrate_BLOG_News

2025/10/20

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Unleash Every Moment of Power — Continuous Strength with Creatine Monohydrate

【ABOUT CREATINE】

Creatine is a nitrogen-containing organic acid naturally found in vertebrates. It is synthesized in the liver, pancreas, and kidneys from three amino acids — glycine, arginine, and methionine. Creatine helps enhance muscle mass and strength, as well as repair and accelerate recovery.

creatine

▲The body’s main source of energy is adenosine triphosphate (ATP). When ATP releases energy, it loses one phosphate group and becomes adenosine diphosphate (ADP).
This process releases energy for muscle contraction or other activities.
Creatine in the muscles can be converted into creatine phosphate, which acts as an “energy reserve.” When the body needs quick energy, creatine phosphate donates its phosphate group to ADP to regenerate ATP, allowing the muscles to continue producing energy rapidly.

💪 Complete Guide to Creatine Supplementation (Pre-Workout Use)

Suitable Exercise Types & Supplementation Goals	🏋️‍♂️ Strength / Weight Training	⚡ Sprint / High-Intensity Sports
Suitable Exercise Types & Supplementation Goals	Weightlifting, bodybuilding Increases maximum strength and explosive power Enhances training volume 💡 Goal: Muscle growth and recovery	100 m sprint, short-distance football sprints, basketball 💡 Goal: Improve short-burst and repeated sprint performance
Timing & Method	Take creatine 30 minutes to 1 hour before exercise → Helps store energy and boost immediate performance
Dosage	Loading Phase:20 g per day (split into 4 servings of 5 g each) for 5–7 days Rapidly increases muscle creatine stores; ideal for those seeking quick results Maintenance Phase (after loading): 3–5 g per day
Recommended Product Forms	Sports nutrition powder (instant drink mix)	Functional foods (energy bar / protein bar / gel drink)
Compatible Ingredients / Applications	For Muscle Strength: Whey protein concentrate (WPC) Branched-chain amino acids (BCAA) Plant protein	For Explosive Performance: Maca OXYSTORM® red amaranth extract

💪 Complete Guide to Creatine Supplementation (Post-Workout Use)

Suitable Exercise Types & Supplementation Goals	🥊 Intermittent High-Intensity Exercise	⚡ Sports Requiring Repeated Explosive Effort
Suitable Exercise Types & Supplementation Goals	Boxing, martial arts, short-interval sprinting, cycling sprints 💡 Goal: Delay fatigue and maintain output during repeated high-intensity movements	Football, basketball, rugby, tennis 💡 Goal: Sustain explosive power throughout multiple rounds or matches
Timing & Method	Take creatine after exercise → Promotes recovery and replenishes energy Recommended to consume within 30 minutes after training
Dosage	Maintenance Phase (Steady Supplementation): 3–5 g per day; loading phase not required Effects gradually appear after 2–4 weeks; easier routine and gentler on the digestive system
Recommended Product Forms	Functional beverages (sports or electrolyte drinks)	Dietary supplements (capsules / tablets)
Compatible Ingredients / Applications	For Reducing Muscle Fatigue: AstaPure® astaxanthin γ-Oryzanol	For Repeated Explosive Movements: Hyaluronic acid Collagen

It is recommended to consume 0.1 g–0.14 g of creatine per kilogram of body weight per day.
For example, a person weighing 65 kg should take approximately 6.5 g–9.1 g of creatine daily to meet their needs.

Want to learn more about creatine applications and sports nutrition formulations?
Contact SHINEMATE Co., Ltd. — let’s explore high-performance nutrition solutions together!