A Guide to Creatine
creatine? How do I take creatine? What
are the side effects of creatine? What
is the best creatine? Unless you just
arrived from another planet, you should
know that when it comes to muscle building
supplements, creatine is the king!
To date, creatine has
proven to be the most research-proven
sport supplement on the market to day.
Creatine has collected hundreds of clinical
studies that show increased lean muscle
mass, improved energy levels, increased
muscle strength and size and improved
exercise performance. There is even
a new batch of research showing creatine
supplementation having a significant
effect on memory and intelligence, as
well as immune function. Bigger, smarter
and healthier, not that's a solid combo!
What is creatine?
Creatine acts by supporting
the reproduction of ATP (fancy term
for energy) in muscle tissue resulting
in cell volumization which can create
a more optimistic cellular environment
for muscle growth. By having more energy
reserves in the muscle tissue, you now
have the ability to train harder at
higher intensities. This means more
reps, more sets, heavier loads, more
explosive power and quicker recovery.
Each of these stimulus are key requirements
for continual muscle growth. Creatine
is simply a mechanism that allows you
to work harder and out do your previous
How do I take
To load or not to load,
that is the question! You have three
research-proven options to choose from.
Each method will appeal depending on
a variety of reasons:
· Method 1: Six
day load at 20 grams a day plus a maintenance
of 2-3 grams a day afterward.
· Method 2: 3-5
grams a day for the long term.
It was once thought,
that a loading phase was required to
maximize the effects of creatine but
there is countless research that shows
you don't have to go through all the
hassle of loading. This will appeal
to the individual who experiences gastrointestinal
upset, diarrhea and other problems with
Personally, I have found
the best time to take creatine is 15
minutes BEFORE a workout and AFTER a
workout with a liquid protein and carbohydrate
drink. As well as first thing in the
morning on non-training days.
What kind of
creatine should I buy?
With all the fancy bell
and whistle creatine supplements out
there, a lot of people of forgotten
about simple, powdered creatine. All
you need to know that the best creatine
manufactured is sold to companies in
the form of Creapure. So as long as
you see the that the creatine bottle
you have bought, as Creapure as their
source of creatine, that's the good
There has much debate
about creatine purity and it is not
accepted that not all creatine is created
Creatine ethyl ester
is a new form of creatine. It is made
up of a creatine, alcohol and acid meaning
the absorption rate into the tissue
is better. Manufacturers claim it does
not cause bloating, cramping or stomach
discomfort and gets into the muscle
faster resulting in better results.
Due to it's chemical structure, it might
result in greater stress on the liver.
Although it does seem to have potential,
wait for more research and rely on the
time-tested powdered creatine.
Should I take
creatine with sugar?
release by consuming high amounts of
sugar has been shown to enhance the
transport and uptake of of creatine
into the muscle tissue. However, insulin
is also responsible for fat storage.
Therefore my recommendation would be
to only consume your creatine with simple
carbohydrates if it is before or after
your workout. On non-training days,
creatine would be be better shuttled
using insulin mimicking compounds like
alpha lipoic acid and D-pintol which
can help improve creatine transport
and retention without the excess sugars.
Creatine, is by far
the king of the jungle when it comes
to muscle building supplements. I have
only included the information I believe
to be the most critical and useful.
Your take home message is to use powdered
creatine, year round before and after
your training workout and in the morning
on your non-training days. Make sure
your creatine says Creapure and don't
get caught up wasting any more time
or sleep on the academic debate associated
with creatine use. Just do it!