Another product I get a lot of questions about is Creatine. Below I have attempt to cover the most frequently asked questions I get on creatine.
Once again I would like to dismiss the fact of creatine "making you massive" as a lot of people are under this impression.
Some people may experience bloating with some forms of creatine. Its best to try out different types and see what works best for your body.
When supplementing with creatine please make sure to drink between 1-2 gallons of water a day.
Creatine is a compoud supplement meaning you need to take this even when on off days
What is creatine?
Creatine is naturally produced in the body. Creatine is used to regenerate the muscles energy supply ATP (adenosine Triphosphate). Creatine is 100% natural and occurs naturally in many foods.
Creatine is a major player in the bodybuilding supplement industry. First off creatine can increase lean muscle mass (Noticeable results in just 2 weeks of proper use).
But creatine is not just for bodybuilding. Any high-intensity exercise or sport can be improved by creatine. Creatine increases energy levels and speeds up recovery times. Creatines ability to enhance energy reserves comes from its muscle protein synthesizing action. While minimizing protein breakdown. This occurs because creatine super-hydrates muscle cells with water. Creatine also enhances muscle growth making muscle fibers bigger and stronger
Is creatine safe? Has it been scientifically studied ?
There has been several studies on creatine to figure out why and how it works as good as it does. There has also been several placebo controlled double blind studies (basically meaning both the subjects and the researchers had no idea who was getting creatine and who wasn’t). These studies (which can be found by a simple search on the internet) proved that subjects who used creatine experienced increased energy levels, resulting in increased strength, endurance and recovery rates. Another result they observed which was quite unexpected was creatine accelerates fat loss while increase lean body mass
In all the studies on creatine none have reported any adverse effects. Creatine has shown to be safe and effective. Never showing any signs of harmful toxins. Nevertheless it is not advisable to over-supplment. Just with anything else stick to the recommended dosage and do not take more than advised
Where to find creatine?
There are 2 types of Creatine Natural and Synthetic
Natural Creatine:
This is creatine that is found naturally in food and the body. In the body creatine is formed in the liver, pancreas and kidneys before been transported to muscles. Creatine is also found in several types of food, the most prime been red meat espically lean meat. Around one pound of raw meat contains 2 grams of creatine. Fish such as tuna, salmon, sashimi and sushi are also high in creatine and contain other great benefits such as methionine (amino acid which helps fight body fat) and Omega 3 fatty acids that aid in creatine synthesis. Small amounts of creatine can be found in liquids such as milk and cranberries. When dietary ingestion of creatine is not sufficient the body will synthesize its own source of creatine from Amino Acids. This is when it becomes easier to use “Syntehtic Creatine” (supplements)
Synthetic Creatine:
Syntheric creatine is creatine supplements which come in a variety of forms such as powder, pills, juices and bars. There are several types of Creatine supplements. The most common of which are described below:
Creartine Monohydrate:
Creainte Monohydrate (Also known as Mono) is the most popular creatine supplement used today. Mono is basically creatine bound with water. Each gram of creatine powder is 88% creatine and 12% water (1 gram of creatine powder contains 880 miligrams of actual creatine). Creatine Monohydrate is what most of the creatine studies have been based on.
Creatine Ethyl Ester HCL (CEE):
Creatine Ethyl Ester HCL (CEE) is creatine monohydrate with an ester attached. Esters are organic compounds that are formed by esterification - the reaction of carboxylic acid and alcohols. Many believe CEE is able to be absorbed more efficiently by the body than regular creatine mono. CEE gives the same benefits of Mono but at less dosages. Quite a lot of controversy has been generated in the dispute between Mono and CEE. With companies and individuals with an interest in one stating the other is less efficient or simply “does not work”. The best bet is to try both and see what your body responds to best.
Creatine Kre-Alkalyn:
Kre-Alkalyn is creatine monohydrate but created at a higher PH level. This means it stays as creatine longer rather than turning to creatinine (More on creatinine later). Kre-Alkalyn comes in purple caplets rather than powder or any other form. It is believed slowing the process of creatine turning to creatinine allows the body to absorb more protein. An advantage some users have noticed with Kre-Alkalyn is when some of them used creatine monohydrate they would hold a lot of water and get a bloated stomach, these users state this does not happen with Kre-Alkalyn.
As stated above there are several various types of creatine and I have briefly mentioned the 3 main types used in supplements. Its basically what your body responds to best, no-one can tell you one is better.
Remember Always read dosage and directions on each product before using.
What is creatinine ?
The only by-product of creatine is creatinine This is what creatine forms into when left in liquid (In a glass or in the body) and is not used for muscle building, energy or anything else. It is simply waste product. Creatinine is processed in the kidneys and exited out your body by your urine. This is why a lot of people increase their water intake when supplementing with creatine, to simply help the kidneys work with its new workload
Who should be using creatine?
Anyone can benefit from using creatine. Anyone looking for more energy levels to increase endurance. Anyone looking to build muscle faster and get toned by increasing lean muscle mass. Creatine is great for bodybuilders and athletes alike for the above reasons and for the added bonus of increased recovery rates meaning you can get back to training quicker. In short anyone who is looking to increase their performance in bodybuilding or sports and lose fat/gain lean muscle at a quicker rate should try supplementing with creatine.
How do I get my daily creatine ?
One pound of beef contains 5 grams of creatine. It is possible to get your daily creatine from your diet but its not advisable to eat that much red meat or salmon per day. This is where Supplementation comes in.
There are 2 ways of taking creatine. The 1st is:
Loading:
This method works very well for anyone who has never taken creatine before.
This method is in three stages
Stage 1 – Loading – You “load” or saturate your muscles with creatine for 1 week. Taking anywhere between 20-30 grams per day. (5g servings set out throughout the day)
Stage 2 – Maintenance – This is where you keep your muscles topped up with creatine by taking between 5-15 grams per day for 6 weeks
Stage 3 – Cycle Off – This stage is when you completely stop taking creatine for 1 week. This will starve your body of the excess creatine making the loading phase more effective once started again.
Non-loading:
This method is a more gradual way of supplementing creatine and you skip straight to the maintenance phase. You simply take between 5-15 grams of creatine per day. No need to cycle you just keep your muscles saturated.
The above types of creatine use are for most Creatine Monohydrate products. Please always read the labels for each individual product.
A quick example of other creatine types use would be:
CEE:
Serving 1 – Take immediately after workout
Serving 2 - Take 6-8 hours before or after workout
On none workout days:
Serving 1 – Take upon waking on empty stomach
Serving 2 – Take 6-8 hours later
(The above example comes from BSN®’s Cellmass. Each serving is a 16g scoop)
Kre-Alkalyn:
Serving 1 – Take 2 capsules an hour before workout
Serving 2 – Take immediately after workout
(The above example is from All American EFX Kre-Alkalyn)
The above examples are exactly that examples other products of the same nature may change the recommend usage. Always read the directions on the product before use.
