What is creatine monohydrate?
It’s a supplement that provides energy to muscle cells so you can lift more weight for a longer period.
Creatine monohydrate is also known to help retain muscles mass, making it an important supplement for those wanting to stay active as they become older.
If you’re approaching 40 or are older, you should be taking a creatine supplement.
Why you ask. Because once you reach your late’s 30’s you start to lose muscle mass. This is called sarcopenia.
You can lose up to 5% of your muscle mass per decade if you don’t do anything about it.
If you carry around 180-pounds of muscle mass at the age of 40, by the time you reach 50 you will have lost 9-pounds of muscle.
Do I Have Your Attention Yet?
They’re things you can do to decrease the rate of muscle loss and even reverse the process if you are willing to do some work.
First, stay active. Inactivity exacerbates muscle loss for anyone, but as we age the rate of muscle loss increases.
Ideally, committing to a strength training program is the best option as this can reverse the aging process.
What Does Creatine Do?
Creatine monohydrate and other creatine compounds help reduce muscle loss in two ways.
It pulls water (and what is dissolved in that water) into your muscle tissue cells and improves protein synthesis.
It also provides your cells with more energy so you can do more work (lift heavier objects) in the same period. This is how creatine helps build muscle; it allows them to work harder and get stronger.
Don’t worry; creatine is natural and you consumed it when you eat red meat and fish. However, you can’t eat enough meat to reduce the effects of sarcopenia.
The good news is that creatine monohydrate is inexpensive! It doesn’t cost an arm and leg to purchase.
The Benefits for Golfers
Creatine helps golfers by building more fast-twitch muscles.
Later in this article, I will be present a study that reports on golfers who took creatine had a statistically significant improvement in driving distance over those that didn’t supplement with creatine.
In this article,
- I will explain how creatine works
- Show studies that report creatine is safe
- Present the study showing improved driving distance for creatine users
- Suggest the best creatine monohydrate supplement you should use.
The image shows you what creatine monohydrate looks like.
By the way, this brand is not the best creatine monohydrate; it’s a brand I tried from a local vitamin store.
It leaves a lot to be desired, but one never knows until they try a product.
That’s what I’m doing for you, testing products and taking the guesswork out of the equation.
By the way, here is a link to what I think is the best creatine monohydrate powder on the market.
Creatine monohydrate is usually sold as a white granular unflavored powder that you add to liquids before consuming. It also comes in flavored powders, as tablets, or in capsules.
The unflavored powder is, of course, the least expensive. Personally, I don’t like the taste of the fruit flavored products all that well. But some people might like to drink the flavored supplements. To each his own, and I would suggest that you try the flavored creatine to see if you like the taste.
I want to be upfront with you; the following section does contain affiliate links, meaning if you purchase items after clicking on the links, I will receive a small commission at no added cost to you. I will also tell you if I have tried that product and I will be honest about it. These affiliate links help me produce content like this that help you with your golf game, so I do appreciate the patronage.
I know many people like to see Amazon reviews. So the text links are connected to Amazon.
How Creatine Works
I’m not going to get into the details on the biology of cells.
But it is important to know how any supplement works in your body.
Creatine increases muscular output by providing a source of energy at the cellular level.
If you remember back to high school biology, cells use adenosine triphosphate (ATP) as a source of energy. When a muscle contracts it breaks a phosphate molecule off the ATP, which produces energy. ATP has now been turned into adenosine diphosphate (ADP), and that molecule is useless for energy production.
Let’s use a weight lifting example.
At the end of your weight lifting set, when you can’t do one more rep, is the point when you have used up ATP faster than the muscle can replace it. Your cells now are full of ADP.
When you use creatine as a supplement the ADP takes a phosphate molecule from the creatine and forms more ATP that can now produce energy to continue lifting the weight.
Here is an example, let’s say could do five pull-ups before getting tired, not bad. However, once you start using creatine you can now do seven. Since you did more work in the latter case you will gain more muscle over the same period of time.
Over weeks and months, that added extra workload allows you to add lean muscle mass, lift heavier weights, and become stronger.
Creatine is like a fuel source or battery for your muscles.
For The Golfer
You can see how taking creatine will help a person who strength trains retain or gain muscle mass. But besides that, how does creatine help golfers?
Golfers use fast twitch muscles in the golf swing. Even though we are on the course for hours, the actually game involves activating muscles quickly on the downswing.
Creatine provides the muscles with a boost of power during the swing.
In a 2015 study published in the Journal of the International Society of Sports Nutrition, Ziegenfuss et al. assigned 27 male golfers (handicaps 5-15) to a double-blind, placebo-controlled (the kind doctors use) experiment testing the effects of creatine monohydrate on a number of physical activities and medical tests. The test duration was 30-days in length.
Double-blind, placebo-controlled tests are ideal because no one involved in measuring or evaluating the results knows who has taken the supplement and who has taken the placebo. It takes bias out of the study.
The study analyzed many different parameters, but the three I want to share with you are these:
- The creatine group significantly improved their best driving distance while the control group saw no change.
- Those in the creatine group significantly improved on their average driving distance while the control group saw a minor change.
- None of the medical parameters tested showed any significant changes in markers of health.
How Significant Was the Driving Improvement?
In the creatine group:
- The best driving distance, which is how much longer your best drive was during the post-test over the pre-test data, the result was 5% longer or 13.6-yards.
- Now get this, the creatine group saw an 8.4% (19.6 yards!) increase in their average driving distance.
In the placebo group:
- There was no change, in fact, their best drive was 0.5% shorter than pre-placebo.
- The placebo group saw their average driving distance increase 1.3% or 2.8-yards.
That is quite a difference in the average distance! Almost 20-yards by taking creatine.
Both groups did workout during the study, but there is a 16 plus yard difference in the group that took the creatine supplement for only a 30-day period.
Much cheaper than that $400 driver you were thinking of buying!
Remember, no health markers changed in the creatine group, it is safe to use.
If you would like a copy of the clinical study use the button below to have it delivered to your inbox.
Best Creatine Monohydrate
Now, what is the best creatine monohydrate? Well, I would say the one used in the Ziegenfuss study has to be in the running! But the answer isn’t quite that easy.
Below are some options for you.
A supplement can only be the “Best” if you take it. With any supplement, a lot depends on how you consume it. So what is the best for you might depend on if you drink water, juice, smoothies, or prefer capsules. I base my opinion on what I have tried and used over the past few years.
Any of these products will give you results; it comes down to personal preference.
The creatine used in the study is StrongDrive™ by Purity Products.
Purity Products has changed the name since to EverStrong, and the formula is a little different. Instead of 5,000 mg of creatine it now contains 3,000 mg and is called EverStrong.
I have used Everstrong, (you can read the review here), and it is the same as in the study, except there is a little less creatine per serving, but the other ingredients, Vitamin D, boron, magnesium, and caffeine are the same.
I like Everstrong a lot; it is easy to take, and there is no gritting feeling leftover in your mouth. A bit more expensive but it might be the best creatine monohydrate.
Powdered Creatine is the Least Expensive
I like the unflavored powders for one reason.
Because of the price. I do use the tablet Everstrong as well, but more often I use the powdered products because of the price difference.
I’m not going to lie, if you want to mix your creatine with water, you ought to purchase a flavored variety. The unflavored is a little gritty and makes the water a little cloudy, and even though it says it is unflavored, it does add flavor to hot drinks.
Once I tried the unflavored powder in coffee, not again, it wasn’t good.
I will mix creatine powder in water, yes, it could be better, so that is why I put creatine in thicker drinks now.
Creatine doesn’t change the texture of fruit juice or smoothies. That is how I take creatine now; I mix it in protein drinks or smoothies.
I Think This is the Best Pure Creatine Monohydrate
Optimum Nutrition is a good company that has been around for a while, and the Optimum Nutrition creatine has the smallest grains on the market. It also dissolves better than the other brands in my opinion.
This is the creatine I will be buying once my supply of Vitamin Shoppe shown in the first photo is gone.
You can’t go wrong with this product.
If you want some flavor, I recommend the BPI Best Creatine. It comes in Five flavors.
Now this also contains other creatine compounds besides the creatine monohydrate.
There is nothing wrong with that, in fact, these are produced by bodybuilders, so they know what works! This brand or flavored creatines, in general, are a little more costly, but they taste way better when mixed with water. You can add to fruit juice or fruit smoothies, but the flavoring changes the taste a little.
BPI is a good choice if you don’t mind spending a bit more money.
Creatine in Tablets
Some people like to take tablets or capsules instead of powders, I get it, much easier. But I am not sure if they work as well.
I have never tried the tablet form. If you are interested, go to either of these discount vitamin & supplement websites.
Search for “creatine” and you will see several brands.
These web stores have excellent prices.
The internet and fitness magazines are full of articles stating that people over 40 should be using creatine, specifically creatine monohydrate as a supplement.
Most people use creatine as a supplement and workout on a regular basis lose less muscle due to aging (sarcopenia). Depending on the strength training program it can also help reverse muscle loss.
Creatine works by allowing ADP to regenerate back into ATP giving the muscle more energy so it can do more work and overtime build more lean muscle mass.
A Study Has Shown Golfers Can Benefit From Creatine
A study by Ziegenfuss (2015) reported that golfers in a double-blind, placebo test increased their driving distance average and longest drive significantly over the placebo group.
The creatine group averaged 19-yards more post-study. The placebo group averaged a modest 2-yard gain due to the prescribed exercise program.
The study also showed that creatine supplementation had no effect on health markers and appeared to cause no health related issues.
19-yards is a significant gain, and further studies should be carried out to repeat the findings.
Since creatine is an inexpensive supplement, causes no health issues, and has been shown to improve muscle retention and gains there is no reason people should not be using creatine on a regular basis.
The Best Pure Creatine Monohydrate Is:
ON is a major company with a large research department and does a lot of testing.
The micronized granules dissolve quickly in water.
It is inexpensive and easy to use.
Try it for 30-days along with a workout program and see if it improves your driving distance!
Optimum Nutrition now has this product in capsule form. I haven’t tried it, but it might be even easier to take that the powdered form and there will be no grit left in the bottom of the glass or your mouth.
References and Credits
Ziegenfuss et al. Journal of the International Society of sports Nutrition (2015) 12:4
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