If protein supplements are number one, creatine is
an extremely close second when it comes to supplements for
bodybuilders. Proven safe and effective, creatine is a derivative of
amino acids and is hands down the most effective supplement used by
strength athletes and bodybuilders to boost gains in strength and
muscle mass. Creatine citrate, creatine phosphate and creatine malate
are just some of the formulations available today.
The proper use of creatine supplements may help a bodybuilder to add
five or ten pounds of pure muscle in no time. 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 for bodybuilders. 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.
Unfortunately, creatine is only effective for about 70% of athletes and
bodybuilders. Those who do not respond to creatine 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 supplement available and is
still the least expensive form of creatine. Most people respond well to
this basic creatine powder, although some people experience bloating,
diarrhea or cramps. 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 is micronized creatine, which
is an easily mixed fine powder. If you decide to stick with creatine
monohydrate, be sure that it is the micronized version. This is the
type of creatine that I use and it works great for me, and it is cheap!
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. There is little difference between creatine anhydrous and
creatine monohydrate.
Creatine Citrate.
Creatine citrate came out shortly after creatine monohydrate gained
popularity. The creatine citrate product 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. 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. The creatine phosphate version 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. 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 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
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 creatine formulation has been around almost as long as monohydrate
and when mixed with water, creaqtes a fizz. 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 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 of creatine causes the
muscle to take in more fluid and creates greater strength than taking
creatine and magnesium separately. If you're looking two use this type
of creatine, 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 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.
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.
Article Source: http://
www.articlesbase.com/fitness-articles/creatine-the-real-muscle-
builder-262160.html About the Author
David Monyer is a bodybuilder with over 20 years
experience. Visit the site below for the latest on the sport.
http://www.RockSolidBodybuilding.com/creatine |
