Creatine is the most effective natural bodybuilding supplement available today, next to protein. It is an amino acid derivative used to increase strength gains as well as muscle mass. Proven to be safe and effective, it has become the most popular supplement for powerlifters, bodybuilders and strength athletes. Becoming popular in the 90s, scientists have been continually trying to make it even better.
The proper use of creatine supplements may help a bodybuilder to add five or ten pounds of pure muscle in no time. It's effectiveness and safety have been proven by numerous published studies. Most of these studies were done on creatine monohydrate, which was the first and most basic form to hit the market. Most of the studies done on monohydrate found it to be very safe and quite effective.
Creatine Protein
How does creatine work?
Creatine has two important functions for bodybuilders. Number one, it causes a slight increase in the volume or size of muscle cells which is the amount of water the cells can hold. The entire muscle, in turn, becomes larger due to the expansion of the cells, and this triggers the muscle to begin growing even more. The second important function 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 it may already produce enough creatine phosphate in their muscles that supplementing does not make much difference.
Some of the Different Formulations:
Creatine Monohydrate.
This was the first creatine supplement available and is still the least expensive form of creatine. Some possible side effects of monohydrate are cramps, diarrhea and bloating, although very few people experience and discomfort at all. 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 are micronized, which is an easily mixed fine powder. If this is your preferred formulation, be sure it is micronized.
Creatine Anhydrous.
Anhydrous is simply creatine with the water molecule removed. This makes the powder slightly more pure, but this is a minor advantage. There is little difference between anhydrous and monohydrate.
Creatine Citrate.
This version became available almost immediately following monohydrate's popularity. It 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. When compared serving for serving, it supplies about 40% less creatine than the monohydrate form, but it may dissolve more easily in water.
Creatine Phosphate
This formulation also popped up soon after monohydrate first hit the supplement market. It 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. This version was extremely well received when it first hit the market. However, most bodybuilders found out that it was somewhat less effective than monohydrate.
Creatine Malate
One of the newest forms 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 malate more potent than monohydrate. This formulation may cause less distress to the stomach, and dissolves quickly in water. The benefits of malate are somewhat in question at this time as few studies have been done on it.
Creatine Ester.
This formula is technically known as creatine ester ethyl hydrochloride. It is an acid mixed together with an alcohol, created in the lab at the University of Nebraska Medical Center. 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 it to be absorbed and taken into muscle cells much more quickly than the other forms.
Effervescent Creatine.
This formulation has been around almost as long as monohydrate and when mixed with water, creates a fizz. The formulation is usually a citrate or monohydrate mixed together with bicarbonate and citric acid, which causes the effervescent effect to separate the carrier from the creatine. What is 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 does indeed remain stable in water much longer than monohydrate does. This would be a good formulation to use if you plan on mixing it several hours before you drink it.
Magnesium Creatine.
This is a formula 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 causes the muscle to take in more fluid and creates greater strength than taking creatine and magnesium separately. If you're looking to use this version, 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 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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Nov 21, 2011 11:42:13
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