 | |  | |  | |  | |  | |  | |  | |  | |  |
$47.99
Bodybuilding.com
Bodybuilding.com
| $41.15 All Star Health |
| $33.25 All Star Health |
$38.89 640 gram
$49.89 960 gram
Bodybuilding.com
$49.89 960 gram
Bodybuilding.com
Best Rated Creatine
| Kre-Alkalyn, Monohydrate, Creatine Esther, AKG supplements. Creatine continues to be the most popular supplement among all strength athletes and bodybuilders. Those training to increase muscle mass and strength for baseball, football and other sports are also heavy users of various forms of creatine. What exactly is Creatine? Next to protein, creatine is the most effective natural bodybuilding supplement available today. Creatine is an amino acid derivative that helps boost muscle and strengths gains. Proven safe and effective, it is no wonder that creatine has become one of the most popular supplements for bodybuilders and strength athletes. Ever since Creatine Monohydrate became popular in the 90s as a hardcore bodybuilding supplement, scientists have been continually trying to make it even better. We have seen all sorts of formulations such as Kre- Alkalyn, creatine citrate, creatine phosphate, creatine malate, creatine tartrate, creatine ester, etc. Using creatine as part of a nutrition plan can allow many bodybuilders to add 5 to 10 pounds of lean muscle mass in a matter of weeks. 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 that make it the top bodybuilding supplement. 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. Together, you can see why creatine is the top bodybuilding supplement. Unfortunately, creatine is only effective for about 70% of athletes and bodybuilders. Those who do not respond to creatine nutrition 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 available and is still the least expensive form of creatine, as well as the most popular and effective bodybuilding supplement overall. Most people respond well to this basic creatine powder, although some people experience bloating, diarrhea and cramps. This can occur if the creatine powder is not ground up into small enough particles. Most of the creatine monohydrate available today has been micronized, which means it is ground up into an extremely fine powder, which mixes much more easily with water. If you decide to stick with creatine monohydrate, be sure that it is the micronized version. This is the type that I use and it works great for me, and it is cheap, which makes it the top bodybuilding supplement used by bodybuilders and strength athletes everywhere. Kre-Alkalyn Kre Alkalyn is the newest form of creatine, and probably one of the very best. The biggest problem with most other types of creatine is the fact that it is quickly converted to creatinine in the body, which means that a lot of the initial dose never makes it to the muscle. Creatine also becomes unstable when exposed to liquid. Kre-Alkalyn creatine is buffered, which means it is extremely stable in liquid and will not convert to creatinine in the body. This means that most of the dose actually is absorbed by muscle tissue. One gram of kre alkalyn creatine is roughly equivalent to 10 grams of monohydrate, when you measure how much is actually absorbed in the muscle where you want it! Another big benefit to kre alkalyn is that anyone who experiences discomfort when using other types of creatine can use it without any problem. I can personally vouch for this, as I am very sensitive to most other types of creatine. I have been using creatine monohydrate as well as many types of pre-workout formulas that contain creatine (NO Xplode, Vapor, GNC Creatine Extreme) and I always get stomach and intestinal discomfort immediately afterward. This, of course makes it difficult to workout with the intensity that I desire. Once I tried Sci-fit Kre-Alkalyn 1500, the discomfort went away! I have used several different brands and they all work great! I currently take 2 capsules (1.5 grams) every morning and another 2 just before working out. If I don’t work out that day, I take 2 more before bed. This keeps my muscles full of creatine for increased performance in the gym! 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. Monohydrate and anhydrous types are more or less equal. Creatine Citrate Creatine citrate came out shortly after creatine monohydrate gained popularity. Creatine citrate is simply creatine molecule attached to a citric acid molecule. 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. This formulation of creatine is a creatine molecule that is already bound to a phosphate molecule. The bonding of these two molecules normally takes place inside the muscle cell and a 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 finding 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 type of creatine has been around for a while and creates an effect similar to Alka- Seltzer. 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 others who were 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 taking more fluid and creates greater strength than taking creatine and magnesium separately. If you're looking two years this type of creatine, you're better off buying the actual combination, rather than just adding magnesium as a separate supplement. |
Articles on the Bodybuilding supplement: Creatine
Creatine AKG (Alpha-Ketoglutarate)
One of the newest forms of creatine is creatine alpha-ketoglutarate, also known as creatine
AKG. This form is made up of a creatine molecule bound to a molecule of AKG. This is the
same AKG that is used in the nitric oxide formulas (arginine AKG). Alpha-Ketoglutarate is a
precursor of glutamine, which means that with this supplement you are getting both
glutamine and creatine. The key benefit, however, is that the intestines more easily absorb
AKG, which will prevent the diarrhea that most bodybuilders experience when they take
creatine monohydrate.
Another huge benefit of the creatine AKG, is that AKG readily crosses into muscle tissue
without creatine transporters, which means that you no longer need to take in 100 g of
carbohydrates with your creatine! This makes one of the top bodybuilding supplements even
better.
Creatine AKG has one additional benefit in that it is used in the aerobic pathway for producing
energy, known as the Krebs cycle. The Krebs cycle is used to replenish levels of quick
energy within the muscle cells in between workout sets. Since creatine provides quick
energy for completing more reps, and AKG helps restore energy levels between sets, the
combination of the two is an extremely effective way to keep your energy and strength levels
high during your workout.
Furthermore, since creatine AKG is absorbed more efficiently into the muscle tissue, you
don't need to take quite as much as you would with creatine monohydrate. Use a product that
provides two 2- 5 g of creatine per serving, and be sure to take it with your pre-workout and
postworkout shakes.
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.
If you are not taking any creatine at this time, at least give it a try. You don't want to miss out on
the most effective, safe and popular hardcore bodybuilding supplements on the market.
Recommended dosage is 5 g before your workout and 5 g after your workout taken with 30 to
50 g of whey protein. If using creatine monohydrate, also take 50-100 grams of simple
carbohydrates as well.
Should I cycle creatine?
It has long been thought that the best way to use creatine was to cycle it. This means taking it
for a period of two months or so, and then going off of it for about four weeks, then repeating
the cycle. It was generally thought that taking large amounts of creatine for a long period of
time reduced the body's ability to absorb the product.
Several studies have shown that long-term use of creatine does not reduce the amount of
present in the muscle. This means that it is generally not necessary to cycle your creatine
supplementation.
Bodybuilders will generally get the best results from creatine supplements by taking 5 to 10 g
per day, every day. On workout days split your daily dose and take half before your workout
and the other half immediately after your workout along with your protein shake. Remember
that if you're using creatine monohydrate, be sure to take it with some fast digesting carbs to
maximize uptake. Alternatively, use a creatine ethyl ester, or a creatine alpha ketoglutarate
which do not require additional carbs for maximum benefit.
Creatine as an antioxidant.
Studies have recently shown that creatine is also effective as an antioxidant. In addition to all
of its powerful bodybuilding benefits, creatine also supports overall health.
Antioxidants are very important for bodybuilders because weight training can cause oxidative
stress which releases free radicals which are harmful chemicals that can damage cells
within the body. Vitamin C and A are well-known antioxidants which helped to neutralize
these free radical chemicals, and creatine may perform in the same way.
Since creatine is produced in the body from arginine and glycine, it is believed to have the
same properties. Arginine and glycine are known to scavenge free radicals. Also, since
arginine acts as an antioxidant, supplementing with creatine leaves more arginine available
in muscle tissue to do its work instead of being converted into creatine.
There are also studies that suggest that creatine also has the ability to prevent the formation
of free radicals in the first place.
Boosting creatine with Cinnulin PF (cinnamon extract)
Cinnulin PF is the trademarked name of a water-soluble cinnamon extract. You'll find this
ingredient in many of the newer creatine products on the market, and with good reason.
It has long been known that creatine is absorbed at an improved rate when it is consumed
along with glucose or other simple sugars. This is true because when large amounts of
glucose are ingested, insulin levels rise in the bloodstream which causes creatine to be
pumped into the muscle tissue. The problem with this, however is that it takes about 20 g of
simple sugars for every gram of creatine in order to trigger this improved absorption. This
means that the average bodybuilder, who wishes to take 5 g of creatine before and possibly
after each workout would have to consume somewhere around 100g of simple sugars with
each creatine dose. This creates the obvious problem of taking in way too many calories in
the form of simple sugars, which can easily lead to excess storage of fat. It also can create
insulin resistance over time, which will decrease the body's ability to absorb creatine.
These problems gave the supplement companies reason to search for other ingredients to
help trigger improved absorption of creatine. This is where cinnamon extract and Cinnulin PF
come into play. The active component of cinnamon is hydroxychalcone, also known as
methylhydroxychalcone. Cinnulin PF, or cinnamon extract contains high levels of
hydroxychalcone, which imitates the effects of insulin in the body and also potentiates the
release of insulin from the pancreas gland. It is also thought that cinnamon extract enhances
the finding of insulin in the muscle cells. This creates improved uptake of glucose, creatine
and amino acids by muscle tissue. All of this results in improved muscle recovery from
intense workouts as well as boosting protein synthesis, which leads to more muscle growth.
Look for creatine products that contain Cinnulin PF, such as BSN N.O. Xplode and many
others.
One of the newest forms of creatine is creatine alpha-ketoglutarate, also known as creatine
AKG. This form is made up of a creatine molecule bound to a molecule of AKG. This is the
same AKG that is used in the nitric oxide formulas (arginine AKG). Alpha-Ketoglutarate is a
precursor of glutamine, which means that with this supplement you are getting both
glutamine and creatine. The key benefit, however, is that the intestines more easily absorb
AKG, which will prevent the diarrhea that most bodybuilders experience when they take
creatine monohydrate.
Another huge benefit of the creatine AKG, is that AKG readily crosses into muscle tissue
without creatine transporters, which means that you no longer need to take in 100 g of
carbohydrates with your creatine! This makes one of the top bodybuilding supplements even
better.
Creatine AKG has one additional benefit in that it is used in the aerobic pathway for producing
energy, known as the Krebs cycle. The Krebs cycle is used to replenish levels of quick
energy within the muscle cells in between workout sets. Since creatine provides quick
energy for completing more reps, and AKG helps restore energy levels between sets, the
combination of the two is an extremely effective way to keep your energy and strength levels
high during your workout.
Furthermore, since creatine AKG is absorbed more efficiently into the muscle tissue, you
don't need to take quite as much as you would with creatine monohydrate. Use a product that
provides two 2- 5 g of creatine per serving, and be sure to take it with your pre-workout and
postworkout shakes.
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.
If you are not taking any creatine at this time, at least give it a try. You don't want to miss out on
the most effective, safe and popular hardcore bodybuilding supplements on the market.
Recommended dosage is 5 g before your workout and 5 g after your workout taken with 30 to
50 g of whey protein. If using creatine monohydrate, also take 50-100 grams of simple
carbohydrates as well.
Should I cycle creatine?
It has long been thought that the best way to use creatine was to cycle it. This means taking it
for a period of two months or so, and then going off of it for about four weeks, then repeating
the cycle. It was generally thought that taking large amounts of creatine for a long period of
time reduced the body's ability to absorb the product.
Several studies have shown that long-term use of creatine does not reduce the amount of
present in the muscle. This means that it is generally not necessary to cycle your creatine
supplementation.
Bodybuilders will generally get the best results from creatine supplements by taking 5 to 10 g
per day, every day. On workout days split your daily dose and take half before your workout
and the other half immediately after your workout along with your protein shake. Remember
that if you're using creatine monohydrate, be sure to take it with some fast digesting carbs to
maximize uptake. Alternatively, use a creatine ethyl ester, or a creatine alpha ketoglutarate
which do not require additional carbs for maximum benefit.
Creatine as an antioxidant.
Studies have recently shown that creatine is also effective as an antioxidant. In addition to all
of its powerful bodybuilding benefits, creatine also supports overall health.
Antioxidants are very important for bodybuilders because weight training can cause oxidative
stress which releases free radicals which are harmful chemicals that can damage cells
within the body. Vitamin C and A are well-known antioxidants which helped to neutralize
these free radical chemicals, and creatine may perform in the same way.
Since creatine is produced in the body from arginine and glycine, it is believed to have the
same properties. Arginine and glycine are known to scavenge free radicals. Also, since
arginine acts as an antioxidant, supplementing with creatine leaves more arginine available
in muscle tissue to do its work instead of being converted into creatine.
There are also studies that suggest that creatine also has the ability to prevent the formation
of free radicals in the first place.
Boosting creatine with Cinnulin PF (cinnamon extract)
Cinnulin PF is the trademarked name of a water-soluble cinnamon extract. You'll find this
ingredient in many of the newer creatine products on the market, and with good reason.
It has long been known that creatine is absorbed at an improved rate when it is consumed
along with glucose or other simple sugars. This is true because when large amounts of
glucose are ingested, insulin levels rise in the bloodstream which causes creatine to be
pumped into the muscle tissue. The problem with this, however is that it takes about 20 g of
simple sugars for every gram of creatine in order to trigger this improved absorption. This
means that the average bodybuilder, who wishes to take 5 g of creatine before and possibly
after each workout would have to consume somewhere around 100g of simple sugars with
each creatine dose. This creates the obvious problem of taking in way too many calories in
the form of simple sugars, which can easily lead to excess storage of fat. It also can create
insulin resistance over time, which will decrease the body's ability to absorb creatine.
These problems gave the supplement companies reason to search for other ingredients to
help trigger improved absorption of creatine. This is where cinnamon extract and Cinnulin PF
come into play. The active component of cinnamon is hydroxychalcone, also known as
methylhydroxychalcone. Cinnulin PF, or cinnamon extract contains high levels of
hydroxychalcone, which imitates the effects of insulin in the body and also potentiates the
release of insulin from the pancreas gland. It is also thought that cinnamon extract enhances
the finding of insulin in the muscle cells. This creates improved uptake of glucose, creatine
and amino acids by muscle tissue. All of this results in improved muscle recovery from
intense workouts as well as boosting protein synthesis, which leads to more muscle growth.
Look for creatine products that contain Cinnulin PF, such as BSN N.O. Xplode and many
others.
| $32.95 All Star Health |
| $20.89 All Star Health |
| $28.50 All Star Health |
| $32.50 All Star Health |
$17.99
120 Capsules
Bodybuilding.com
120 Capsules
Bodybuilding.com
$34.89
180 Caplets
Bodybuilding.com
180 Caplets
Bodybuilding.com
| All Star Health $5.95 Flat Rate Shipping! |
By Vince DelMonte
What is creatine? How do I take creatine? What are the side effects of creatine? What is the
best creatine? Unless you just arrived from another planet, you should know that when it
comes to muscle building supplements, creatine is the king!
To date, creatine has proven to be the most research-proven sport supplement on the market
to day. Creatine has collected hundreds of clinical studies that show increased lean muscle
mass, improved energy levels, increased muscle strength and size and improved exercise
performance. There is even a new batch of research showing creatine supplementation
having a significant effect on memory and intelligence, as well as immune function. Bigger,
smarter and healthier, not that's a solid combo!
What is creatine?
Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue
resulting in cell volumization which can create a more optimistic cellular environment for
muscle growth. By having more energy reserves in the muscle tissue, you now have the
ability to train harder at higher intensities. This means more reps, more sets, heavier loads,
more explosive power and quicker recovery. Each of these stimulus are key requirements for
continual muscle growth. Creatine is simply a mechanism that allows you to work harder and
out do your previous workouts.
How do I take creatine?
To load or not to load, that is the question! You have three research-proven options to choose
from. Each method will appeal depending on a variety of reasons:
· Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.
· Method 2: 3-5 grams a day for the long term.
It was once thought, that a loading phase was required to maximize the effects of creatine but
there is countless research that shows you don't have to go through all the hassle of loading.
This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other
problems with higher dosages.
Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and
AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the
morning on non-training days.
What kind of creatine should I buy?
With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten
about simple, powdered creatine. All you need to know that the best creatine manufactured is
sold to companies in the form of Creapure. So as long as you see the that the creatine bottle
you have bought, as Creapure as their source of creatine, that's the good stuff.
There has much debate about creatine purity and it is not accepted that not all creatine is
created equal.
Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid
meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause
bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better
results. Due to it's chemical structure, it might result in greater stress on the liver. Although it
does seem to have potential, wait for more research and rely on the time-tested powdered
creatine.
Should I take creatine with sugar?
Stimulating insulin release by consuming high amounts of sugar has been shown to
enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is
also responsible for fat storage. Therefore my recommendation would be to only consume
your creatine with simple carbohydrates if it is before or after your workout. On non-training
days, creatine would be be better shuttled using insulin mimicking compounds like alpha
lipoic acid and D-pintol which can help improve creatine transport and retention without the
excess sugars.
Conclusion
Creatine, is by far the king of the jungle when it comes to muscle building supplements. I
have only included the information I believe to be the most critical and useful. Your take home
message is to use powdered creatine, year round before and after your training workout and
in the morning on your non-training days. Make sure your creatine says Creapure and don't
get caught up wasting any more time or sleep on the academic debate associated with
creatine use. Just do it!
------------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane
Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without
drugs, supplements and training less than before.
© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this
article so long as the article and author bio are reprinted intake and all links are made live.
This article may never be sold individually or as part of a package.
| ALA Arginine BCAA Beta-Alanine Beta-Ecdysterone Betaine Caffeine Carnitine Creatine Forskolin Glutamine Tribulus Terrestris ZMA |
