Table of Contents
- 1 Creatine Reviews
- 2 Ultimate Guide For Finding Best Creatine Supplement
- 3 Finding The Best Creatine Supplement
- 4 Choosing The Right Supplements For Your Particular Situation
- 5 Benefits Of Creatine
- 6 How to Take Creatine
- 7 Who Takes Creatine?
- 8 Creatine Pills
- 9 7 Dangers Of Taking Creatine Supplements Daily
- 10 Summary Of Creatine
Ultimate Guide For Finding Best Creatine Supplement
It is very important to go through creatine reviews before starting to use the supplement. Creatine is mostly used by athletes and body builders as it offers many benefits and it has the least number of side effects. It provides energy to the body. Even those who have undergone into surgeries can get back to exercise using this drug. This drug is so useful and releases burst of energy that required training sessions.
Though creatine is an over the counter medicine, long term usage might result side effects. For short term, it can be used as a multivitamins as long as you excess creatine during workouts. Take note, creatine is produced by the body and the supplement is only the body requires the excess creatine for intense exercise.
Creatine is connected to Adenosine Triphosphate (ATP). Mitchondria is known as the power house of a cell where ATP is formed. It is called as the universal energy molecule.
For muscle building and enhancing athletic performance creatine is the most effective and the most proven supplement. Creatine can be also being found in the form of powder or liquid.
It is also found that it increases person’s strength and their muscle mass. It provides more lasting energy for the athlete too. It requires endurance, such as swimming and running.
Creatin has many uses. It contains zero calories, no fat and carbohydrates. You can build up massive and strong body fast for body builders. It is important for them to gain a bigger and leaner physique. You just have to combine creatine with the correct calorie eating plan. Creatine will only serve to accelerate your fat loss, not to hinder them.
Research also shown that you may have additional benefits if after 6 to 8 week stage of the lower dosage, you take a break and stop taking the supplement at all then after a 3 week break where you take no supplements you will see some benefit by starting to take creatine again with the 5 day increased dosage followed by 6 to 8 weeks at lower level.
There are many creatine supplements on the market that can be added to the diet. These items help break times when a plateau has been reached. Since there are different types of creatine, it is important to understand the benefits of each. It is also important to uncover what supplements will work the best for individual needs.
What is Creatine?
Creatine is an amino acid, one of nature’s protein building blocks, naturally made in the human body by the liver, kidneys and pancreas. It is also found in red meats and fish. This building block is converted in the body into creatine phosphate, more commonly called, phosphocreatine.
Stored in muscle tissue, is readily available to be converted to ATP as a source of energy to muscles undergoing short bursts of exertion as one would experience during weight lifting, for example.
Finding The Best Creatine Supplement
Creatine is taken by many athletes to boost performance. There are two scientifically proven ways in which creatine supplements are taken. One regime is begun with an initial loading phase, which creates a build-up in the body and is followed by a maintenance phase which keeps the creatine at elevated levels while the other skips the loading phase.
The first method requires the user to take 20 grams for five to seven days followed by taking three to five grams daily for two to three months.
The alternate method is start with three to ten grams daily for two to three months. After each regime is completed, it is recommended that one to two weeks of abstinence from the supplements be practiced so that the body’s normal response mechanism is maintained.
The best creatine supplement may vary from one person to another. Before choosing the one that is right for you, it may be helpful to understand the types available and how they differ. This may help you determine the best creatine for you.
1. Creatine Monohydrate
Creatine is a metabolite made of three amino acids: methionine, arginine, and glycine. The body, mainly the liver but the pancreas and kidneys in smaller amounts, combine these three to make phosphocreatine. The recommended amount for the loading phase is 20 grams a day. To ingest this through diet alone would require eating about 18 to 20 steaks each day.
Creatine monohydrate is the combination of a creatine molecule with water and is the most widely used supplement that mirrors the body’s creatine. The benefits most athletes expect are increased energy, fuller looking muscles, increased body mass and a shorter muscle recovery time between workouts – which allows more frequent workouts, fuller muscles and so on.
2. Creatine Citrate
Creatine citrate is a product made from binding creatine molecules with citric acid. This process makes the resulting product easily dissolvable in water. It reportedly produces greater muscle energy than creatine alone. The actual creatine level is 40% less than that of the monohydrate version and citrate tends to be a bit more expensive.
3. Creatine Phosphate
This supplement is also expensive and somewhat less effective than its monohydrate cousin. It is formed by blending a creatine molecule with a phosphate molecule. It acts as a source of ATP, an essential energy source for muscle tissue.
4. Creatine Ethyl Ester
The compound was first discovered by the University of Nebraska when they blended alcohol with an acid. It is formed by joining molecules of creatine with molecules of ester. Creatine ethyl ester is said to have better muscle permeation than the other derivatives.
5. Tri-creatine Malate
Tri-creatine malate is the combination of creatine and malic acid and is highly water soluble. This effect reduces the common complaint of stomach bloating often accompanying the use of creatine monohydrate. It also gives muscles a more solid look and feel than the water-pumped up look and feel achieved with other creatine products.
6. Buffered Creatine
Buffered creatine is a specially formulated version that allows athletes to ingest the smaller doses of creatine and get the same or better results than other compounds. No cycling on and off the product is required because the doses are smaller but reportedly just as effective if not more so.
7. Micronized Creatine
Micronized creatine is actually creatine monohydrate in which the particles have been reduced to 20 times smaller than standard particles. This aids in the dissolution when the compound is added to water and helps alleviate the stomach discomfort some people experience when using creatine monohydrate.
There are several other creatine blends on the market but these are the more commonly found compounds. Which of these is the best creatine supplement for you is dependent on your current physical condition, any health issues you may have and your digestive tolerance.
Other Benefits of Creatine
The best creatine supplements can help with increased rate of muscle-building, extra energy and decreased recovery times for athletes but they also have medicinal benefits for non-athletes too.
According to the University of Maryland Medical Center, creatine may be helpful for those with heart disease. Clinical studies of individuals who experienced heart failure saw improved ability to exercise longer when they took creatine supplements in addition to traditional medications. Participants also showed better muscle strength and were able to gain body weight.
Though more studies are needed to bear out the results of those already published, some studies have shown that creatine supplements can improve the muscle mass, muscle strength and endurance of patients struggling with COPD and provide a small increase in muscle strength for those suffering from muscular dystrophy.
Choosing The Right Supplements For Your Particular Situation
This is where things can get tricky. There are always going to be disagreements when it comes to deciding which the best supplements for muscle gain are. This is human nature and what matters most is that you know well the product you are going to be using.
The best creatine solution for one person may not fit you. You may find that the best type of creatine is a form taken in a caplet while someone else prefers to drink it as a mixed drink. You may not enjoy the way creatine works on your body.
The thing you need to do after you research and find out what works and how to use it is actually try out these products. First-hand experience is the only way to really know what is going to give you the results you want.
Everyone’s body works differently and it pays to find out what your best fit is since this is the way to achieve the more long term goals that you may have with your fitness. Marketing hype is great and advice is good, too, but you are the one who has to be able to appreciate the results of any supplement you decide to take.
Benefits Of Creatine
The major benefit of creatine that is touted by those who market the product is its ability to increase athletic performance. The 98-pound weakling can become the 200 pound strong man by taking creatine supplements daily and working out. This is a little overblown, of course, but creatine has shown the ability to increase the effects of exercise.
Creatine works by increasing the amount of ATP (adenosine triphosphate), which is the fuel for muscle contractions. The ATP becomes ADP (adenosine diphosphate) and releases the needed energy for the muscle contractions and lasts about 10 seconds. This means the ATP burned up must be replaced, which is where creatine becomes important. The generation of ATP depends directly on the supply of creatine in the muscle.
By increasing the amount of ATP, and thus the energy of the muscles, creatine allows for you to increase the intensity and effectiveness of your workouts. This is where the gains in speed and strength and overall athletic performance are made.
As the body ages, it decreases the amount of creatine produced in the body and thus the amount of ATP. This part of the aging process causes muscle cells to slowly die off.
A creatine supplement as you get older may help in slowing the progression of the aging process. This is one of the more recent findings concerning creatine, so much more information is necessary, though preliminary findings are causing scientists to remain optimistic.
Health Claims of Creatine
Even though creatine is an all-natural nutrient that is needed by the body, there can be side effects from taking a creatine supplement. By taking a supplement, you are adding to your body amounts of creatine for which it is not accustomed. This does not always result in side effects, but some of the people who began taking creatine as a supplement had some of the following side effects:
- Muscle cramping
- Stomach cramps
- Water gain
None of these side effects are particularly dangerous except for the dehydration and seizures. The seizures are extremely rare and it is not definitive that creatine was the cause for those few who did suffer from seizures. Dehydration is much more common, but can be prevented simply by increasing your water intake.
Other than being used as a way to enhance athletic performance and add muscle mass, creatine is being studied as a nutrient that may help treat other health concerns.
The following is a list of health issues for which creatine is being considered as a means to treat.
- Heart disease
- Heart failure
- Memory and cognitive function in vegetarians
- Muscular diseases
- Parkinson’s disease
The most public of these studies are the clinical trials that are ongoing to determine if creatine can slow the progression of Parkinson’s disease. Any sort of muscular and neuromuscular disease could eventually be treated to some degree by creatine supplementation because of creatine’s important role in muscle function.
Some doctor’s and dieticians are recommending that vegetarians supplement their diets with creatine because of the lack of meat in their diets. Studies have claimed that vegetarians who have taken a creatine supplement have reported marked increases in cognitive function, including better memorization abilities.
How to Take Creatine
Learning how to take creatine the right way will ensure two things. First, you’ll maximize the results that you experience both immediately and over the long haul. Second, you’ll ensure you follow all of the best practices for safety and proper usage.
See below for a complete set of guidelines, rules and suggestions for how to use creatine.
There are a number of different points that are important to learn and understand when it comes to learning how to take creatine. Read on below and well address each individual point to ensure that you are fully aware of what to do and how to do it.
When to Take Creatine
One of the most crucial points to understand for how to use creatine is when to take the product. Creatine is best used as a post-workout supplement. This is very important.
Some of creatines main functions are to aid in muscle recovery, synthesis and maintenance. Right after your workout is when your muscles are in desperate need of repair and recovery. In fact, you have a 30 to 60 minute window where you can maximize your benefits and results by using creatine and eating a protein-rich meal.
After this time period, the benefits of your strength training session will begin to be lost, wasted by missed opportunities on your end to follow through with the proper nutrients.
On days that you don’t work out, you should still use creatine. This will maintain its levels in your body and have it ready to go at the start of your next workout. Have it with any meal, although in the afternoons or during the meal closest to your typical post-workout meal is best for consistency and helping you to remember to take it.
Note: Some creatine supplements are pre-workout supplements which include an amount of creatine in them, but are not solely pure creatine monohydrate.
Although the best time when to take creatine on its own is 100% after your workout, use any multi-ingredient supplement as directed by the manufacturer.
A great example of this is NO-Xplode, which has creatine but is utilized as a pre-workout energy supplement. You won’t lose the effectiveness of the creatine, as taken on a daily basis, you’ll have built up a supply in your body, however, you will gain the intended effects of the product you are using.
How Much Creatine to Use
Another important question to answer for learning how to take creatine is how much creatine to use. On a day-to-day level, that answer may vary, but a basic recommendation is for between 5 and 10 grams per day.
For creatine powder, that amounts to 1-2 rounded tablespoons daily. One quick 5g measured tablespoon after a workout will provide you with a great amount of the compound. If you’re taking capsules, the serving size may vary, and you may take 1 gram to 2.5 gram serving’s daily.
Creatine loading refers to the process of beginning to take the supplement by taking a higher or loading dosage for a period of between four days to a week.
During creatine loading, you might take 20g or 30g of creatine daily. So instead of one tablespoon after a workout, you might take 1-2 tablespoons with your breakfast, lunch and dinner.
The purpose of creatine loading is to build up a baseline of the compound in your body. This will make it available to you and your muscles at all times, providing you with the energy-boosting benefits you’re seeking during your workouts.
Now, do you need to start with a creatine loading phase? No, you don’t. It’s what most people recommend doing, and it’s easy enough to get started with because it only lasts for a few days.
But if you’d rather just start with an ongoing maintenance phase of once daily, for whatever reason, that’s fine too. It might just take you a bit longer to get into the groove of using the product and to see full responsiveness and maximum effects.
Another important concept to understand while learning how to take creatine is creatine cycling. When you cycle a supplement of any kind, you go through a period of time taking the product, then you go off the product for a short rest, and then you go back on it once again.
There are several purposes for cycling any supplement. During the rest period you normalize your body’s natural levels for hormones and other compounds which it produces on its own, such as creatine.
You’ll also be able to get a better grasp of what the product does and does not do, and finally, after steering clear of the supplement for a short time, any tolerance or plateau should be abolished, and the results you see should in theory spike back up.
If you want to learn how to use creatine on a cycle, then here are the basic recommendations. Begin with a loading phase of four or five days. Use the product thereafter once daily for between six and eight weeks. At the end of that period, stop taking the product entirely for two to three weeks. Then begin anew with another creatine loading phase.
Learning how to use creatine isn’t overly difficult or complex, and in truth, many different methods and systems can produce positive results. Consider loading and cycling, and remember that the best time to take creatine is immediately post-workout. With all of these tips in mind, you will know how to take creatine safely and effectively.
Who Takes Creatine?
Weight lifters, body builders, gymnasts, runners, sport players like football, basketball, and soccer players, swimmers and any other athlete. Body builders take this supplement to help build their muscle mass and for a quick boost in energy.
Professional athletes are known to take creatine due to its performance enhancing benefits, it’s safe, and it passes approval for usage in professional athlete arenas. Vegan and vegetarian can benefit from taking creatine for an amino acid supplement. People also looking to shed fat, improve muscle and heart health and boost mental agility can take this amino acid.
If you’re searching for quality in creatine pills – and you’re determined to gain extra muscle mass to finish more reps with more pounds then look no further because we have some muscle building tips.
Are you interested in muscle building? Are you looking for some effective muscle building supplements? Do you know what creatine is? Have you heard about creatine pills?
Read this article further to know more about creatine and creatine pills. This article also discusses the various advantages and disadvantages of consuming creatine pills as muscle building supplements.
Creatine is one of the naturally produced amino acid. It is mostly formed in the skeletal muscles. The food we eat is also partly responsible for the production of this amino acid in our body.
The foods we eat only helps in natural production of creatine and provide this amino acid directly in very minuscule amounts. Red meat and fish are rich in creatine. Two grams of creatine is formed if you consume a pound of raw meat. It is known to have major effects on growth of body muscles. It provides energy to muscle and nerve cells.
Creatine helps in stimulating the muscle growth in the body. By boosting the energy levels in the body, creatine increases the process of protein synthesis.
Also, when the muscles have high amounts of creatine phosphate stored in them, they hold more water. As a result of it protein synthesis increases while the breakdown of protein will decrease. Glycogen synthesis will also increase in the body.
Creatine that is naturally produced in the body is quite low in amount. Creatine is also available as pills. Polyvinylpyrrolidone, stearic acid, silica, and modified starch are some of the components of creatine pills. Consuming creatine pills to boost muscle growth is one major reason why people take creatine pills.
Also, your body’s creatine production is low; consuming creatine pills is a very good suggestion. For those interested in weight lifting for muscle building you can consume creatine pills as it can help increase muscle mass in your body.
Creatine is one of the most effective and easily available muscle building supplements. Creatine pills are available in most nutrition stores or vitamin shops. These pills are taken by people training for some sport or who are doing strength training exercise.
Creatine pills are available in different forms. Creatine monohydrate, creatine phosphate, creatine citrate and creatine ethyl ester are the most popular forms of creatine pills.
Creatine ethyl ester is an expensive form of creatine pills available at GNC and just about any online supplement store. However, it is more expensive but it is one of the best supplements for weightlifters. In terms of quality and price both, creatine monohydrate is the best option.
Consumption of creatine pills can have many positive effects on your body. Creatine pills help boost muscle growth in the body. This eventually leads to better endurance levels and increased strength.
Also, taking creatine pills is more effectual and safe when compared to illegal steroids and prohormones because it is not an artificial compound. Taking creatine pills as a supplement improves the performance of an athlete considerably.
Taking creatine pills as a supplement can lead to better energy levels. If you are performing energy draining exercises on regular basis then taking creatine pills as a supplement can be very beneficial to you. This will ensure that your body does not remain energy deficient. Creatine pills are effective since they respond to your body’s need of energy and hence act according to your body’s requirement.
Growth hormones tend to decrease as the age of a person increases. Hence, muscle growth reduces with age. Consuming these pills as a supplement also leads to consistency in muscle building. In fact, creatine pills are one of the most recommended supplements. It also helps maintain the vitality and well being of a person.
Unlike most of the supplements that claim to ensure faster and better muscle growth, creatine pills are safer and most effective. From the recent researches it has been concluded that athletes who consume creatine pills are known to have less cases of cramping, muscle pull, muscle tightness, strains, dehydration, contact and non-contact injuries and illnesses, etc.
You may aspire to have a healthy body and ample body muscle, but before you go consuming any supplement you must make yourself aware of its side effects as well.
Like any other thing, creatine pills too have some disadvantages. One of the most prominent demerits of taking creatine pills as a supplement for muscle growth is that it affects the natural production of creatine in your body by reducing its amount.
Also, according to certain users of creatine pills, consumption of these pills as a supplement had lead to increased anxiety, acne and aggressiveness. In males, it might lead to breast formation, reduction in the size of the penis and hair loss. In women, it may cause excessive hair growth. Water retention in muscles due to creatine pills may lead to increased body mass.
Though creatine pills are considered to be one of the best supplements available for athletes, but its use as a performance enhancer can be controversial. Individuals involved in competitive sports may be banned if they are caught using creatine pills to boost their performance.
Some of the most popular creatine pills and creatine capsules include:
- Beyond Raw Re-Built Mass
- Beyond Raw Refine
- Beyond Raw Ravage
- Beyond Raw Re-Forge
- Extreme Nitric Stack
- Hardcore Creatine
- Perfect Storm
- 4Ever Fit
- Twinlab Fuel
- Allmax Nutrition
- Muscletech Creakic
- APS Creatine Nitrate
- Body Fortress and
- Optimum Nutrition
These are all fine body building supplements for packing on pounds of muscle. There’s no denying that creatine monohydrate or creatine phosphate supplements are part of a body builder’s foundation for strength training.
Also, it has been proven that creatine converts to creatinine in acidic environment, such as that found in the stomach. This nullifies the benefits of creatine consumption.
Although the manufacturers of creatine pills add alkaline phosphates to minimize the conversion of creatine into creatinine, however, we are yet not aware of the effects of addition of such compounds on the human body.
It has also been noticed that people who have high levels of creatine production naturally in their body do not experience any noticeable improvement. Renal stress and reduced blood pressure are some other health concerns related to consumption of creatine as a supplement.
Contrary to these claims, the makers of creatine pills claim that these pills do not have any serious short term or long term side effects. Episodes of diarrhoea and some minor digestive discomfort do occur in the initial stages.
But decreased amount of consumption may help reduce this. People in huge number are still using creatine pills for increasing muscle growth and help boost their energy and endurance levels.
7 Dangers Of Taking Creatine Supplements Daily
Creatine naturally exists within the body, which utilizes it to make a substance that supplies the muscles with energy. For this purpose, it is a well-liked supplement for athletes, especially for actions needing brief, extreme spurts of energy.
Similar to plenty of supplements, creatine might trigger several unconstructive results, especially once utilized in particular situations and daily usage makes them more possible. Discuss with your physician concerning appropriate usage of creatine prior to obtaining it.
Danger #1: Overall Security
Once utilized correctly, creatine seems normally secure supplement for the average individual. University of Pittsburgh Medical Center accounts that research investigating its usage up to duration of five years established no considerable unfavourable side effects. Anytime you intend on utilizing a supplement long-lasting, always discuss with your physician.
Danger #2: Reduced Kidney Performance
If you have a normal renal performance, utilizing creatine frequently in the normally recommended dosages, approximately 2 to 5 grams daily, will possibly not caused any danger to your kidneys, as stated at an assessment of research issued out in a 2004 copy of The Journal of Herbal Pharmacotherapy.
The piece of writing notices an intensified danger of kidney injury if you have kidney ailment or if you obtain medicines that bring a danger of toxicity to the kidneys.
Danger #3: Interactions
The University of Maryland Medical Center site accounts utilizing creatine together with the acid-reducing medicine cimetidine, the gout medicine probencid or diuretic may possibly intensify the danger of kidney injury. Ingesting creatine together with caffeine or diuretic can intensify the danger of dehydration.
Danger #4: Further Security Issues
Probable side effects from creatine, apart from kidney injury, involve hypertension, liver injury, weight increase, gastrointestinal distress, faintness and muscle cramps. University of Pittsburgh Medical Center also notices accounts of creatine triggering irregular heartbeats.
Danger #5: Affect Natural Production
Obtaining a supplemental type of creatine can lessen your body’s capability to create it naturally. It is not clear why a dietary supplement has this result.
The Federal Food and Drug Administration, FDA, recommends you talk about obtaining creatine supplements with your physician before starting the plan. The enduring results of inhibiting natural creatine manufacture are unidentified.
Danger #6: Water Weight Gain
Creatine motivates muscle tissue to pull water from cells. This result might show the way to water retention and momentary weight increase. The development is also an optical illusion for those who utilize creatine to augment muscle. It might appear that muscle develops, but this is the intensity of water adding up bulk, not genuine mass.
Surplus water within the muscle might get in the way with body temperature control. Medline Plus cautions you not to utilize creatine while exercising in hot environments, since it might direct to heat stroke.
Danger #7: Over consumption
Your muscles have a saturation point in terms of creatine, thus obtaining more than the suggested dose will not show the way to superior outcomes. It can also be hazardous.
As stated by University of Maryland Medical Center, at least one case of taking excessive creatine, 10 grams daily for six weeks, show the way to kidney malfunction and rhabdomyolysis, a disorder triggering collapse of muscle tissue.
This occurrence continued longer than the loading stage, thus the proof is clear that huge dosages of creatine consumed longer than the loading stage duration can be hazardous.
Your body creates chains of amino acids to produce new proteins, and Creatine is a naturally appearing amino acid created within your body.
Summary Of Creatine
From its controversial inception as a nutritional supplement to the present day, creatine has stirred great interest. It can boast countless testimonials from professional and amateur athletes across the globe as to how it has helped them improve their performance.
For those who simply want to look better and feel more energized during and after workouts, creatine has shown itself to be helpful. Creatine is used mainly for this purpose, but it may have other uses.
The numerous studies are continuing as you read this on how creatine may help treat certain health issues, as well as any side effects that may come from either short term or long term use of creatine as a dietary supplement.
The jury is still out as to the extent of creatine’s effect on the human body, so continue to monitor the new developments and definitely make sure to consult your doctor before beginning a creatine supplementation program.