1. What is Creatine and where does it come from?
Simply put, creatine monohydrate is the most popular and effective sports supplement on the market and with good reason; those who use it make impressive gains in muscle energy, leading to strength increases in the weight room and speed increases on the field!
There is one good reason why three out of four of the ’96 summer Olympic medallists used creatine: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we’ve known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.
So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate).
Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. A1Supplements.com sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate.
2. What does Creatine do and what scientific studies give evidence to support this?
Creatine is bodybuilding’s ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It’s no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don’t already). Creatine’s ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.
Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!
3. What Different Types Of Creatine Products Are Currently Available?
Creatine is available in a variety of forms and combinations. Each classification of creatine product has its advantages. Check out the different types of creatine products below and click the links to find out what products are best for you!
- Pure Creatine Powder – The original creatine powder that started it all!
When we say pure creatine powder, we’re talking creatine monohydrate. Pure Creatine Monohydrate plays an important role in the transfer of energy. In the muscle, it is used to fuel the process of contraction. It is converted to phosphocreatine which is important for short energy bursts such as sprinting and weightlifting. Depletion of phosphocreatine can result in muscular fatigue and fading muscle power.
- Creatine and Glutamine – A great combination for strength and recovery!
Get the best of both worlds with creatine and glutamine supplements. Creatine’s muscle energizing and strength building properties combined with glutamine’s well-known recovery boosting abilities makes for a powerful synergistic combo!
- Creatine and Nitric Oxide – Get the muscle pump and energy you need!
Enhanced creatine’s powerful strength building and energizing capacity with nitric oxide!
Nitric oxide helps maintain muscle pumps and forces more creatine phosphate into the muscle cells for better results.
- Creatine Capsules – Convenient, no hassle, no nonsense creatine at your fingertips!
Experience the wonder of creatine in convenient, easy to swallow capsules!
Creatine capsules are a great way to maintain your creatine supplementation schedule for those who don’t like to drink creatine mixtures or for those who just want the convenience of a capsule.
- Creatine Chewables – Delicious creatine chews are the way to go to satisfy your craving for lean muscle!
Introducing the latest innovation in creatine supplementation: creatine chewables! Tasty creatine chewables are here to stay!
Creatine chewables are delicious way to get your creatine so you can gain the energy and strength you need to achieve maximum results at the gym.
- Creatine Ethyl Ester (CEE) – Cutting edge creatine formulation!
Creatine Ethyl Ester is an advanced form of creatine which has been clinically shown to increase lean muscle mass, improve performance in high-intensity exercise, maximize energy levels and strength gains, and speed recovery. Creatine ethyl ester technology leads to improved absorption, less bloat and minimal water retention.
- Creatine Plus Potentiators – An advanced creatine combination for maximum results!
Creatine Plus Potentiators is a much more advanced form of supplemental creatine.
Creatine Plus Potentiators is one of the most effective forms of creatine because potentiators create an insulin spike which makes creatine more readily absorbed into the muscle cells.
- Effervescent Creatine – No loading phase, effective and popular creatine products!
Effervescent Creatine give you the bubbly fizz drink that goes straight your muscles!
Due to the nature of effervescent creatine, there is no loading phase – creatine is absorbed up to three times more effectively.
- Kre-Alkalyn Creatine – The latest innovation in creatine technology!
Creatine Monohydrate has been proven through a decade and more of research to enhance strength, endurance, and subsequent athletic performance. The only disadvantages of traditional Creatine Monohydrate are the extremely short term stability, rapid conversation into the bi-product Creatinine when exposed to liquid, and subsequent poor absorption into the bloodstream.
Kre-Alkalyn Creatine, buffered for maximum absorption and stability, solves this dilemma. Kre-Alkalyn Creatine offers the athlete Creatine which is 100% stable, will not break down into Creatinine, and will absorb efficiently into the bloodstream. In fact, each 1 gram of Kre-Alkalyn is equivalent to ingesting 10 grams of Creatine powder allowing the athlete to take far less product while experiencing even more explosive results.
- Liquid Creatine – Easier to metabolize, easier to maintain creatine!
Liquid Creatine offers creatine monohydrate in stabilized liquid form. With a two year shelf-life, it will not break down to waste product creatinine. It also metabolizes faster, safer and more efficiently than powdered creatines.
Liquid Creatine Serum needs no loading because it saturate the muscles within minutes with enough creatine for your immediate workout. The maintenance phase is not necessary either, although some serum users prefer to take it daily to boose other energy-requiring activities.
With all the different creatine products on the market it can be tough to choose the one that’s right for you. To get candid opinions on which creatine products work best, visit our supplements forum!
4. Who needs Creatine and how much should be taken? Are there any side effects or symptoms of deficiency?
First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.
Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.
The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!
Published with permission, original © 1998-2007.
Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science 83:367-374, 1992.
Casey A and others. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. American Journal of Physiology 271(1):E31-E37, 1996.
Snow RJ and others. Effect of creatine supplementation on sprint exercise performance and muscle metabolism Journal of Applied Physiology 84:1667-1673, 1998.
Toler S. Creatine is an ergogen for anaerobic exercise. Nutrition Reviews 55:21-25, 1997.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.