Creatine Supplementation

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Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it’s unlikely to be banned from any sports or competitions.

Let’s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles’ ATP source of energy.

From a bodybuilder’s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine’s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
I personally take 5 g post workout, with my protein or with a fast acting carb drink (Karbolyn, Vitargo, etc), on off days I will throw 5 g in a scoop of protein, with my breakfast. No studies have shown that the loading phase to be more than a ploy to sell more creatine so if you just wanted to take 5 g a day you will be fine. As for pre or post, find what works best for you. I have tried both and think it is best post for it’s strengths in muscle recovery.
As for whats the best kind here is my list
1-Monohydrate  tested, tried and true, the best bang for your buck supplement on the market. I like ON Creapure Creatine personally
2-HCL–  the only other form of creatine worth purchasing IMO. Loading is unnecessary, It’s higher concentrate so 1.5-3 g can be used as opposed to the 5 g necessary for creatine monohydrate. It is also water soluble so it can be absorbed faster

If it is not one of these 2 creatines don’t waste your money. The research isn’t there for any other type of creatine. As for the creatine “bloat” this story came from the late 90s when MuscleTech made Cell Tech, a creatine/carb drink, that contained 70 g of carbs. Surprise surprise people were feeling bloated after drinking 70 g of carbs!

I added 2 links above so you can check it out, both are super inexpensive, and will keep you stocked for more than 3 months. Like, share, and if you like more posts like this visit my site, enter your email and you’ll get a blueprint from my buddy, Brian, on how to get the washboard stomach you have always wanted!