Creatine is an amino acid metabolite. It is composed of arginine, methionine and glycine. Creatine is supplemented with to increase phosphocreatine in the muscle, which in turn increases ATP (Adenosine triphosphate). ATP is used by the muscle as energy. Increasing phosphocreatine stores in the body can improve strength and body mass by hydrating muscle cells and other factors. It is not a steroid and it does not have adverse health effects. Creatine is found in most red meat, however, most of it is removed when the meat is cooked.
The only source of creatine used in controlled studies was creatine monohydrate. The other creatines on the market have quite a bit of positive user feedback behind them, but no published studies. If you want to experiment, you may want to try one of these newer cell volumizer products such as Syntrax Swole v3 or just go with the old standby of plain or micronized creatine monohydrate.
Some people have found themselves to be “creatine non-responders”. They either have a problem absorbing the creatine they are supplementing with or they already have sufficient stores of creatine in skeletal muscles. At this point, creatine has become so cheap there is really no reason not to use it. Some people report upset stomach and other gastrointestinal disturbances with creatine. Some people cannot tolerate it and should avoid it. Others simply need to remember to drink plenty of fluids when supplementing with creatine.
Creatine has been shown to absorb best when it’s combined with a high carbohydrate source to increase insulin which helps creatine uptake into the cells.
Recommended Creatine products:
Creatines combined with a simple sugar to help absorption
There are many new types of creatine coming onto the market, including dicreatine/glycocyamine, Kre-Alkalyn, and creatine ethyl ester. Although, there have been positive feedback from users generally so far, there is no direct scientific evidence for any of these types of creatine when used for body composition. Basically, all these new creatine products are simply just creatine bound to another agent, amino acid, or compound to attempt to increase absorption or bioavailability. Once creatine is bound to another compound, the amount of total creatine overall decreases. So, 5g of dicreatine might actually be only 3g of creatine total. Feel free to try these creatines if you wish, or stick with the basics. Many people lately are reporting good results with the newer forms of creatine, but take these with a grain of salt. These are all anecdotal so far, and no studies have yet been conducted to prove their worth.
There are many new types of creatine coming onto the market, including dicreatine/glycocyamine, Kre-Alkalyn, and creatine ethyl ester. Although, there have been positive feedback from users generally so far, there is no direct scientific evidence for any of these types of creatine when used for body composition. Basically, all these new creatine products are simply just creatine bound to another agent, amino acid, or compound to attempt to increase absorption or bioavailability. Once creatine is bound to another compound, the amount of total creatine overall decreases. So, 5g of dicreatine might actually be only 3g of creatine total. Feel free to try these creatines if you wish, or stick with the basics. Many people lately are reporting good results with the newer forms of creatine, but take these with a grain of salt. These are all anecdotal so far, and no studies have yet been conducted to prove their worth.
Creatine is generally taken in 5g daily with a high carbohydrate drink or meal. It is most commonly used around the workout window (before or after). Some people “load” creatine by taking a high dosage for a week or so to help it increase into skeletal muscle, however loading is not required. You can avoid spending money on high-priced formulas like Cell Tech by simply mixing a plain creatine powder with Gatorade. Creatine also does not need to be cycled.
Never buy creatine serum, or any kind of creatine suspended in liquid or gel. This has been shown time and time again to be completely worthless since creatine degrades in fluid.
Alternatives:
Lots of lean red meat
Lots of lean red meat
Pantazis Takas
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