- » Our Rating: 93%
- » Uses: Muscle building, weight gain
» Editor Review:
on creatine vary greatly: some
say it’s a miracle elixir,
others say it’s downright
dangerous. Now that creatine has
been available for several decades,
long-term studies have been released
and are indicating that creatine
is both very safe AND very effective.
I’m not sure where the notion
that creatine is unsafe originated
from, but it’s simply untrue
– creatine is actually a
natural substance, found in fish,
beef, and many other foods. Unfortunately,
you’d have to eat huge amounts
of such foods to garner any benefits.
This is why powdered creatine
supplements have become increasingly
It’s becoming increasingly
obvious that creatine is one of
the only supplements that actually
delivers on its promises.
your muscular strength during
short bouts of exercise thanks
to a fairly complicated metabolic
process involving the chemicals
ATP & ADP. This means that
creatine has been shown to benefit
not only bodybuilders but also
sprinters, football players, hockey
players, and so forth.
who needs short bursts of intense
energy can benefit from creatine
supplementation. Weight training
is the epitome of anaerobic exercise,
and thus creatine is a perfect
supplement for bodybuilders.
who tries creatine will see improvements
in their lifting and overall muscular
size. Despite rumors, side effects
are rare and mild. None of the
MuscleGainGuide editors have ever
experienced any side effects (other
than increased strength, anaerobic
endurance, and muscle size!).
a particular type of creatine,
it’s usually best to look
for products that are good value.
Research has not shown that different
types of creatine (ie. “creatine
malate”, etc) have any benefit
over the traditional creatine
My favourite brand
Phosphagen Pure Creatine,
while the best overall creatine
product is probably BSN
No-Xplode even though
it’s a bit more expensive.
If you want to stay simple, try Higher
Power Micronized Creatine and mix it with some dextrose
(simple sugar) or juice.
Read about why buying supplements online is recommended.
» Scientific Sources:
Franco-Obregon, Dr. "Creatine:
A Practical Guide" e-book.
Hamby, et al. "Long-term
effects of Creatine monohydrate
on strength and power." J
Strength Cond Res. 1999 13(3).
Francaux. "Long-term oral
creatine supplementation does
not impair renal function in healthy
athletes." Med Sci Sports
Exerc. 1999 31(8).