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There are hundreds of sites out there that sell you creatine supplements but none of them give you the facts about creatine and whether it's what you need for your goals. This page has everything you wanted to know about creatine supplements. If you are considering creatine supplements you should read this page first. In addition to the information here, if you have any further questions about creatine supplements you can ask us on our forum. It's free to join and you get free advice from experienced bodybuilders.
Quick jump to the sub-sections on this page: 1. 2. 3. 4. 5. 6. 7. 8. Understanding Creatine Basics. Anabolic Effects of Creatine. Introduction to Creatine Supplements. Creatine Forms used in Creatine Supplements. How to use Creatine for Maximum Results. Choosing the Right Creatine Supplement. Stacking Creatine with other Supplements. Creatine Myths and Facts.
Though creatine is naturally manufactured in the human body from amino acids, half of all stored creatine comes from the foods we eat. Creatine is primarily found within fresh meats. Beef, pork, salmon and tuna are exceptionally rich in creatine, containing 2 grams of creatine per pound of meat. Herring contains an amazing 3 to 4 grams of creatine per pound of meat. Cranberries are also relatively rich in creatine. Creatine is very heat sensitive. During cooking preparation, a good portion of a meats natural creatine levels are destroyed.
Creatine and Alzheimer's Disease. Creatine supplementation can lower serum homocysteine levels. High serum homocysteine levels are linked to numerous neurological and psychiatric disorders. These conditions include depression, dementia and Alzheimers Disease. In fact, a recent study revealed that high serum homocysteine levels doubled the risk of chance of getting Alzheimers. Creatine as an antioxidant. Recently, it was found that creatine is very effective as an antioxidant. In fact, creatine is nearly as effective as glutathione in battling free radicals. Glutathione is an extremely potent antioxidant produced naturally in the body. Therefore, proper creation intake is essential for long term good health. Creatine use with B vitamins. Vitamins B2, B6, B9 and B12 are essential for proper creatine synthesis. Supplementing B vitamins along with creatine optimizes cellular methylation. Proper methylation optimizes beneficial cell growth, in addition to muscular growth. Sub-optimal methylation leads to higher instances of unwanted, cancerous forms of cell growth. Creatine and heart disease. Coronary Heart Disease (CHD) is the leading cause of death in the Western world. Currently in the United States, over 13 million Americans are battling CHD. Creatine supplementation can help battle the onset of CHD. Creatine lowers serum homocysteine levels. Without proper creatine intake, serum homocysteine levels rise. High serum homocysteine levels contribute to the development of Coronary Heart Disease (CHD). Creatine and cognitive function. Not only does creatine battle muscle fatigue, but it also appears that creatine empowers proper brain functioning. A recent study revealed that creatine supplementation directly lead to an improved ability to solve problems, and improved short term memory. Individuals supplementing with creatine also had better IQ scores.
Because creatine allows you to train longer and harder, with the ability to squeeze out more reps, the intensity of your training is heightened. This heightening of intensity forces your body to adapt and grow, more so then without creatine supplementation.
Creatine Powder. Creatine powder is the most popular, and common form of creatine supplement. Creatine powders are sold as stand alone products, or are sold with flavoring powders as mixable drinks. Creatine Capsules. Creatine capsules, or creatine pills, have gained popularity over the last several years. Creatine pills are sold as either 100% pure creatine, or mixed with other supplements including vitamins and minerals, amino acids, and more. Creatine Liquid. Liquid creatine is packaged and marketed at a more easily digested form of creatine. Despite these claims, liquid creatine is not a very popular supplement. Creatine Blends. Creatine blends combine various forms of creatine, often with other supplements such as simple carbohydrates, vitamins and minerals, and herbal extracts, to amplify potency, and increase digestion and athletic performance.
Extra Energy. Creatine supplementation boosts energy, allowing you to train or compete harder, longer, and dig deep when you need a big burst of energy. When you need quick energy, your body relies on a compound called ATP (adenosine tri-phosphate). ATP stores quickly burnout, and are typically exhausted after 10 to 15 seconds. Creatine works to help restore ATP stores, preparing you to work hard again. Protein Synthesis. A recent study revealed that creatine supplementation stimulates muscle specific protein synthesis. Muscle Volume. Creatine supplementation volumizes muscles, which in turn strengthens muscles cells. With a greater muscular volume, you are generally stronger, and will carry more lean muscle mass.
Lactic Acid. Creatine works as a lactic acid buffer, delaying muscle fatigue, and allowing you to work longer into sets, or harder on the playing field.
Herring 3 to 4.5 grams of creatine per pound of herring. Pork 2.25 grams of creatine per pound of pork. Beef 2 grams of creatine per pound of beef. Salmon 2 grams of creatine per pound of salmon. Tuna 1.8 grams of creatine per pound of tuna. Cod 1.35 grams of creatine per pound of cod.
Milk 0.05 grams of creatine per pound of milk. Cranberries 0.001 grams of creatine per pound of cranberries.
It should also be noted that chicken does not contain a substantial amount of creatine. At minimum, it is wise to supplement with at least 5 grams of creatine per day. As you can see from the chart, you would have to eat an incredible amount of meat each day to reach the 5 gram mark. Also, as mentioned previously, cooking diminishes the creatine content of a food source. Natural food sources simply do not contain enough creatine to replace supplementation.
Creatine anhydrous. Creatine anhydrous is creatine monohydrate without the water molecule. Creatine anhydrous provides approximately 6% more pure creatine per serving compared to creation monohydrate. Creatine citrate. Creatine citrate appeared not long after creatine monohydrate. Creatine citrate is a creatine molecule bonded to a citric acid molecule. Because citric acid is instrumental in providing aerobic energy within muscle tissue, it is speculated that creatine citrate will provide an athlete with more energy. This theory has yet to be proven. Creatine phosphate. Creatine phosphate is another early form of creatine. Creatine phosphate is a creatine molecule bonded to a phosphate molecule. This bonding is a process that naturally occurs within muscle cells. It was thought that by pre-bonding
creatine with phosphate, that it would amplify results. Ultimately, creatine phosphate was found to be less effective then creatine monohydrate. Creatine malate. Creatine malate is a relatively new version of creatine. It is creatine chemically bonded to malic acid. Malic acid works in much the same way that citric acid does, and assists muscles with aerobic energy production. There is little current research for or against creatine malates effectiveness. Creatine tartrate. Creatine tartrate is creatine bonded to tartaric acid. This form of creatine is often used in pills, capsules, bars and chewables. It offers no benefits over creatine monohydrate. Magnesium creatine. Magnesium creatine is creatine chemically bonded to magnesium. Magnesium assists in the digestion of creatine, primarily helping it pass through the stomach. Magnesium is also involved in the process of turning creatine phosphate into ATP. Magnesium creatine has been shown to be an effective form of creatine, but only in the bonded state. Taking creatine together with magnesium, but as separate supplements, is not as effective. Creatine glutamine taurine. This form of creatine has creatine bonded with glutamine and taurine. Because both glutamine and taurine act to volumize cells, it is hoped that in conjunction with creatine their benefits will be heightened. One side benefit to taurine use is that it has been shown to improve strength. Creatine HMB. Creatine HMB is creatine chemically attached to HMB (beta-hydroxy beta-methylbutyrate). HMB, by itself, assists muscle recovery and growth. This form of creatine is generally easier for the body to digest. Once in the bloodstream, the creatine and HMB are separated. Creatine HMB is a relatively new form of creatine, and there is very little research to back its effectiveness. Effervescent creatine. Effervescent creatine has been available for a number of years. Effervescent creatines usually contains creatine monohydrate or creatine citrate, along with citric acid and bicarbonate. When effervescent creatine is placed in water, a chemical reaction takes place, resulting in the formation of creatine carrying a neutral charge. This form of creatine passes through the stomach better then creatine monohydrate. It also retains its stability longer in solution then creatine monohydrate, making it a solid option for those that mix and take their creatine solution with them. Creatine titrate. Creatine titrate (different from creatine tartrate) works in a similar manner to effervescent creatine. Creatine titrate changes the PH of the water solution when it is mixed, allowing for a more stable solution that is easier to digest. Liquid creatine. Liquid creatine is a form of creatine that is completely dissolved, and supposedly, easier to digest. Unfortunately, creatine is very unstable when dissolved, so many early liquid creatine products were failures. Modern liquid creatine products are improved, and can remain solvent for up to a year. Creatine gum. Creatine gum allows for a slow, steady creatine release as you chew. Time released creatine. Time released creatine is a new creatine product. It provides a slow, steady release of creatine. The debate over the effectiveness of time-released creatine is very heated. Because of its very nature, time-released creatine does not provide a high concentration of creatine in the blood. Many believe that a certain concentration threshold is required for creatine to be effective.
Rapid loading. Rapid loading involves taking 20 grams of creatine for 5 to 7 days, then taking 5 to 10 grams per day thereafter. Creatine is generally taken 5 grams at a time, in a non-acidic fruit juice, or with dextrose. Slow loading. Slow loading, or gradual loading, is simply taking 5 to 10 grams of creatine a day without the rapid loading, 20 gram per day phase.
Both rapid loading and slow loading are effective. It is recommended that you experiment with both approaches, and determine which is best for you.
Morning 5 grams with grape juice Pre-workout 5 grams of creatine with waxy maize Post-workout 5 grams of creatine with waxy maize and whey protein Evening 5 grams of creatine with grape juice
Creatine ethyl ester (CEE) gives you the same muscle, strength and performance benefits as creatine monohydrate. It also provides you with some additional benefits. Creatine ethyl ester is a faster absorbing form of creatine, and is easier on the stomach. Creatine ethyl ester is less likely to leave you feeling bloated. It should also be noted that CEE tastes very bitter. There are also very few clinical studies on creatine ethyl ester.
Creatine monohydrate. The most popular form of creatine monohydrate is pure micronized powder. Pure creatine monohydrate contains no calories, protein, fat or carbs. More advanced creatine monohydrate products are flavored and sold as mixable drink powder. Popular flavors include grape and fruit punch. It is not uncommon for creatine products to include other added supplements, such as glutamine, taurine, amino acids blends, or even blends of numerous other creatine forms. Creatine ethyl ester. Creatine ethyl ester, although very bitter, is sold in pure powder form as well. In general, creatine ethyl ester products are slightly more expensive, but are still an amazing value. Creatine ethyl ester products are very similar to creatine monohydrate products. CEE is sold as flavored powders. You can also find creatine ethyl ester mixed with other forms of creatine in creatine blends. Because of creatines popularity, CEE is also often mixed with other supplements, including products like Cellmass that contain proprietary blends. Creatine pills. Creatine pills come in a variety of price ranges and products. Simple creatine pill supplements are generally just creatine monohydrate or creatine ethyl ester in capsule form. They are easy to swallow, and in general, more convenient. Creatine pills also leave no bitter taste in your mouth, and cause little to no bloating. Create pills do tend to absorb more slowly. There are also many advanced creatine pill formulas on the market, many containing other supplements and proprietary blends. These pills can be great for heightening the benefits of creatine.
Creatine stacks well with waxy maize. Creatine and waxy maize work well together before, during and after a workout. The simple sugars in waxy maize allow for proper creatine absorption, and insure that you are maximizing your workouts.
No. Creatine is not a hormonal product. It is not a testosterone pre-cursor, nor is it a prohormone. Creatine is a naturally occurring organic acid that helps in providing energy to muscles.