Creatine, the Real Muscle Builder
If protein supplements are number one, creatine
is an extremely close second when it comes to
supplements for bodybuilders. Proven safe and effective, creatine
is a derivative of amino acids and is hands down
the most effective supplement used by strength
athletes and bodybuilders to boost gains in strength
and muscle mass. Creatine citrate, creatine phosphate
and creatine malate are just some of the formulations
available today.
The proper use of creatine supplements may help
a bodybuilder to add five or ten pounds of pure
muscle in no time. Hundreds of studies have been
published on the safety and effectiveness of creatine.
Most of these studies were done on creatine monohydrate,
which was the first and most basic formulation
of creatine to hit the market. Creatine monohydrate
was found to be safe and effective in most of
these studies.
How does creatine work?
Creatine has two important functions for bodybuilders.
First,creatine increases the size, or volume of
muscle cells, which is the amount of water each
cell can hold. This slight expansion of each cell
causes the entire muscle to expand which triggers
even further muscle growth. The second important
function of creatine is that it provides muscle
cells with immediate energy in the form of ATP
(Adenosine triphosphate), which is absolutely
essential to perform bodybuilding exercises. Having
extra ATP within the muscle cells will allow you
to perform more repetitions than you normally
could, which translates into greater muscle growth.
Unfortunately, creatine is only effective for
about 70% of athletes and bodybuilders. Those
who do not respond to creatine may already produce
enough creatine phosphate in their muscles that
supplementing with creatine does not make much
difference.
Different types of Creatine Formulations.
Creatine Monohydrate.
Creatine monohydrate was the first creatine supplement
available and is still the least expensive form
of creatine. Most people respond well to this
basic creatine powder, although some people experience
bloating, diarrhea or cramps. This is usually
caused by forms of creatine that have not been
ground into a fine enough powder. Almost all brands
of creatine monohydrate on the shelves today is
micronized creatine, which is an easily mixed
fine powder. If you decide to stick with creatine
monohydrate, be sure that it is the micronized
version. This is the type of creatine that I use
and it works great for me, and it is cheap!
Creatine Anhydrous.
Creatine anhydrous is simply creatine with the
water molecule removed. This makes the creatine
powder slightly more pure, but this is a minor
advantage. There is little difference between
creatine anhydrous and creatine monohydrate.
Creatine Citrate.
Creatine citrate came out shortly after creatine
monohydrate gained popularity. The creatine citrate
product is created by binding creatine molecules
and citric acid molecules. Citric acid is used
for energy production, and the theory is that
when taken with creatine, the combination would
provide more muscle energy than creatine taken
by itself. Although this sounds good, it has never
been proven through research. Creatine citrate,
when compared serving for serving, supplies, about
40% less creatine than the monohydrate form, but
it may dissolve more easily in water.
Creatine Phosphate
Creatine phosphate also popped up soon after
creatine monohydrate first hit the supplement
market. The creatine phosphate version is made
up of a phosphate molecule and a creatine molcule
bound together. The bonding of these two molecules
normally takes place inside the muscle cell and
is something that must take place an order for
creatine to be effective at all. Creatine phosphate
was very popular when it first came out. However,
most bodybuilders found out that it was somewhat
less effective than creatine monohydrate.
Creatine Malate
Creatine malate is one of the newest forms of
creatine. It is created by binding creatine and
malic acid. Malic acid as well as citric acid,
is an intermediate component of the Krebs cycle,
which is the metabolic pathway that creates aerobic
energy inside the muscle. This means that malic
acid is important for energy creation which is
believed to make creatine malate more potent than
creatine monohydrate. Creatine malate also dissolves
easily in water and creates less stomach discomfort.
Unfortunately, research on creatine malate is
rare at this time, so its benefits are still in
question.
Creatine Ester.
Creatine Ester is one of the more recent formulations
of creatine, and is technically known as creatine
ester ethyl hydrochloride. Developed by scientists
at the University of Nebraska Medical Center,
this version of creatine is basically an alcohol
mixed with acid. The theory behind this formulation
is that it will allow the creatine to permeate
cell membranes more easily in the intestines and
muscle cells. This should allow the creatine to
be absorbed and taken into muscle cells much more
quickly than the other forms of creatine.
Effervescent Creatine.
This creatine formulation has been around almost
as long as monohydrate and when mixed with water,
creaqtes a fizz. The formulation is usually a
creatine citrate or creatine monohydrate mix together
with bicarbonate and citric acid, which causes
the effervescent effect to separate the carrier
from the creatine. The creatine left over can
dissolve more easily in water, and is prevented
from being destroyed by stomach acid and may be
better absorbed in the intestinal tract. Some
studies have confirmed that this type of creatine
does indeed remain stable in water much longer
than creatine monohydrate does. This would be
a good formulation of creatine to use if you plan
on mixing it several hours before you drink it.
Magnesium Creatine.
This is a form of creatine that is bound to a
magnesium molecule. This protects the creatine
from stomach acid and allows it to be absorbed
more easily. Magnesium must be present in order
for creatine phosphate to be converted into ATP,
which is what creates energy in the muscle. At
least one study has shown that this form of creatine
causes the muscle to take in more fluid and creates
greater strength than taking creatine and magnesium
separately. If you're looking two use this type
of creatine, you're better off buying the actual
combination, rather than just adding magnesium
as a separate supplement.
With all the different types of creatine available
today, and with very little research showing one
being better than another, I personally would
recommend sticking with creatine monohydrate in
the micronized form, unless you are experiencing
some gastric distress. If this is the case, try
some of the other versions to see if they work
better for you.
The dosage we recommend is 3-5 grams before and
immediately after your workout session, along
with 40 or 50 grams whey protein and 60-100 grams
simple carbohydrates.
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