Bob Myhal's Supplement Buyer's Guide: Creatine
Choosing a Creatine Product
If you're looking to add strength and lean muscle mass, creatine monohydrate
is for you. Of all the bodybuilding and fitness supplements to come down the
pike in the past decade or so, creatine has the most clinically proven track
record. Supplementing with creatine increases ATP production measurably. This results
in greater explosive strength and overall work load capacity during training
sessions.
Creatine also has a significant cell-volumizing effect, though precisely how
this works is still subject to debate. Bottom line is, the average person can
expect to gain 6-12 pounds of lean muscle mass within the first 15 days of
supplementing with creatine.
Insulin Spiking and Creatine Absorption
There is some evidence to suggest that by introducing certain intermediates
into the body with creatine, the body’s absorption and utilization of creatine
can be optimized.
Studies have suggested that taking creatine with simple carbohydrates can
increase creatine uptake into the muscle cells by over 60%. But not only does
more creatine enter the muscle cells when it’s taken with simple carbs, there’s
also strong indications that once it’s there it tends to remain there longer. So
basically you get the double-benefit of more cellular creatine uptake and longer
retention.
This practice of spiking insulin while taking creatine is generally referred
to as creatine hyper-saturation, and it’s definitely a valuable tool in getting
the most out of your creatine supplementation.
Adequate Hydration
It is crucial to the effectiveness of creatine supplementation that you
consume enough fluids to fully hydrate your body and your muscle cells.
Many people do not get the full results they expect and want from creatine
precisely because they do not take in enough fluids to maximize its
effectiveness. You see, creatine basically works by enabling the cells which
form muscles to retain more fluid . . . when they retain more fluid, they
naturally become larger. But the creatine itself doesn’t provide the additional
fluid; it merely enables the cells to hold more if more is present.
I feel strongly that you should take in approximately 24 extra ounces of
fluid (that’s three 8 ounce servings) for every 5 grams of creatine you take.
This is in addition to your "normal" daily fluid intake. Hydration is key with
creatine.
Powdered Creatine
By far the most popular variation of creatine on the market is the powdered
forms of creatine monohydrate. Basically, creatine powders are sold either as
pure creatine, which you can then mix with juice, or as a pre-formulated
flavored powder, which you simply mix with water and drink.
So with your powdered creatine, there's basically two routes to go: you can
buy pure creatine powder and mix it yourself with juice (as mentioned above,
insulin spiking has been shown to raise creatine uptake significantly), or you
can get a creatine formula already containing all the high glycemic carbs, the
sodium, and other enhancers you need.
If you're new to creatine, you might start with a pure powder and mix it up
with some juice. It's very economical and should work well for you. I suggest
Prolab's
Creatine Monohydrate. It's available in a huge 1000 gram pack that
economical and kicks butt. Nothing fancy here. Just a high-quality creatine
powder at an unbeatable price.
If you prefer a absolutely cutting edge creatine formula, check out the
Vitargo CGL from Nutrex.
It's my personal favorite. This formula adds mass like nothing else.
Liquid Creatine
Wow, this is a controversial subject in the supplement industry right now.
Liquid creatine is a concentrated form of creatine that usually comes in a
serum. The leading producer and seller of Liquid Creatine is Muscle Marketing
USA. They claim to have developed a unique method to preserve creatine's
stability in a liquid form, no easy task. Others feel that this is virtually
impossible and that Muscle Marketing is at the very least overstating its
technology. Of course, those who shout the loudest that liquid creatine cannot
be stable are those that market and sell powdered creatine. Funny how that
works.
Personally, I've always had great results with the powders and formulas. I
haven't had the liquid serums tested and I'm not a chemist.
I do know that many people have tried and really swear by
Muscle Marketing's
Creatine Serum; they particularly like to use it immediately prior to
working out as a way to give them a jolt of energy and strength.
With Creatine Quality Counts, Big-Time
One final thought on maximizing your results with creatine: be sure the
creatine you’re using is of the highest quality. There are literally dozens of
bargain basement creatine companies out there in the health shops and
particularly on the web. Most of these companies are selling very low-grade
creatine. Some of the creatine powder out there, for instance, is only 30% to
50% pure—I know, I’ve seen the clinicals.
With creatine, as with most supplements in general, it’s better to pay a few
dollars more for high-quality products than to go the bargain basement route
where you also end up skimping on results. You can't go wrong with my two top
picks:
Creatine Monohydrate Powder:
Prolab Creatine
Creatine Advanced Formula:
Vitargo CGL
Supplement wisely and you'll reach your health and fitness goals!
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