There is a lot of research on the use of creatine but I still get asked a lot of questions regarding this popular supplement. My goal is to layout some of the basics for you to fully understand what creatine is, how it can help you reach your goals, who should take creatine and when you should take it.
What Is Creatine?
Creatine is naturally produced by your body to provide your muscles energy. Essentially what creatine does is pulls water into your muscles which helps speed up protein synthesis (recovery). This gives your body the ability to workout harder and longer which should equate to the building of muscle. Creatine is produced by your body, available in protein-rich foods and as a supplement in the form of a powder or capsule.
Types of Creatine
Creatine has become so popular that it has its own category online at supplement stores, like Suppz.com, and sections at bricks and mortar stores, like Vitamin Shoppe. Rightfully so. Creatine is an extremely important supplement to be taken if you are big into weight training. The creatine section has become so large, in fact, that it might be confusing when picking out what creatine you want. Here are the four different and popular types of creatine available:
Creatine Monohydrate / Micronized Creatine
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Creatine Monohydrate is the most popular form of creatine. This form of creatine has been available the longest in the sports nutrition industry. Creatine Monohydrate is also the creatine found in many pre-workouts on the market. Creatine Monohydrate is essentially a commodity in this industry. A good Creatine Monohydrate product would be NutraBio 100% Pure Creatine Monohydrate. Creatine Monohydrate is available in capsule form, powder form and micronized powdered form. Drinking lots of water with Creatine Monohydrate tends to provide the best results.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3411″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577998866{padding-bottom: 24px !important;}”]Kre-Alkalyn Creatine
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Kre-Alkalyn Creatine is a pH buffered creatine which means you do not need to take as much of this form of creatine as you would with Creatine Monohydrate. Kre-Alkalyn Creatine has been said to be absorbed faster into your system which is why less of this is required versus a Creatine Monohydrate. A good Kre-Alkalyn Creatine product would be Kre-Alkalyn Creatine Powder by EFX Sports. This is available in both powder and pill form.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3412″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578079093{padding-bottom: 24px !important;}”]Creatine HCL/Conjugated Creatine
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Creatine Hydrochloride (HCL) is a creatine molecule bonded by hydrochloric acid. This means that it has a high aqueous solubility which could mean less is needed to be as effective as Creatine Monohydrate. Creatine HCL also requires less water to be absorbed compared to Creatine Monohydrate (it is recommended to consume A LOT of water with Creatine Monohydrate). A good Creatine HCL product would be Creatine-HCL by Kaged Muscle. This is available in both powder and pill form.
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3413″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578151150{padding-bottom: 24px !important;}”]Creatine Ethly Ester (CEE)
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Creatine Ethyl Ester provides all the benefits of Creatine Monohydrate but it attaches to an organic compound called Ester which speeds up absorption into your muscle tissue. This means you may need less of CEE (Creatine Ethyl Ester) to get the same (or better) effects as Creatine Monohydrate. This has not been proven through studies. A good Creatine Ethyl Ester product would be Creatine Ethyl Ester by Labrada Nutriton. This is available in pill form.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3414″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578318163{padding-bottom: 24px !important;}”]What Creatine is Right for Me?
There has been a magnitude of studies conducted on creatine. There will be plenty of debates to come on the subject of creatine as well. I am not a scientist or a medical doctor. I cannot tell you which one is going to work better for you. What I can do is tell you which one worked best for me.
With every new creatine that is released they make a new bold claim. This creatine will absorb faster than Creatine Monohydrate. This creatine will not have as many side effects as Creatine Monohydrate. This creatine doesn’t need as much water to be consumed through the day for max effect. To me a lot of these claims were marketing ploys to sell new products without any actual studies proving it otherwise.
Creatine Monohydrate has always been the best form of creatine for me. I use the micronized version of this so it is more soluble in water. I personally use the NutraBio 100% Pure Creatine Monohydrate (micronized). You can find a lot of good monohydrate creatines as low prices in bulk online. With that being said I do not want to discourage you from trying other forms of creatine.
The three other forms of creatine we spoke about today may be right for you. The best thing for you to do is try each. That’s how I found out which I liked best. Without actually allowing your body to test the different forms you may never know which one is right for you.
Why You Should Supplement with Creatine?
[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Many people think creatine is some sort of artificial synthetic product we put in our bodies. This is not true. Creatine is actually available in many of the foods we eat. Steak, fish, pork and more all contain different amounts of Creatine Monohydrate. When these products are cooked they lose up to 30% of their creatine. Creatine is important in muscle building and recovery.Your body also naturally produces creatine in your liver, kidneys and pancreas. Your body stores various levels of creatine depending on your muscle mass. The more muscle mass you have the more your body can store. Your body depletes their storage levels of creatine during intense physical activity.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3415″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578552451{padding-bottom: 24px !important;}”]In most cases your body cannot produce enough creatine and you do not consume enough creatine rich foods to give your body the optimal levels of creatine it needs to properly recovery from an intense physical activity. If you are looking to build muscle the more creatine is required by your body for speed up protein synthesis thus allowing your body to grow.
Think of your creatine levels like your car’s gas tank. If the levels get too low you can no longer go anywhere. The same can be said with your creatine storage units. If they get too low you cannot grow. It is important to supplement with creatine to ensure you are developing your muscles the way you intended to with your intense workouts.
Who Should Take Creatine?
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Another very interesting topic is who should be taking creatine. Many women will look at creatine as a supplement for men, but that should not be the case. Creatine should be consumed by both males and females who are serious about their training. Creatine does not automatically make you bigger. Creatine aids in the muscle recovery process by supporting protein synthesis. Anyone who trains deplete their creatine levels. So anyone who trains is essentially a candidate for creatine.If you are not serious about training or only enjoy cardio I would recommend you not taking creatine. But if your goal is to build the body of your dreams, whether that is a big muscular body or a fit and trim sexy body, creatine is right for you.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3416″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578410752{padding-bottom: 24px !important;}”]
When Should You Take Creatine and How Much?
[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Many studies have been done on when you should consume your creatine. Should it be taken before workout? After workout? During? These are all great questions that various universities of studied to find the optimal answer. Out of all the studies I have read it did not come to a definitive answer. Conventional wisdom and the common acceptance is that creatine should be taken after a workout. Lately many people are claiming that you should take creatine before and after workout. However, studies do not show a significant difference between users taking creating before or after the workout.The amount of creatine you need to take various depending on several things. The first is the type of creatine. If you recall reading above creatines like Creatine HCL and Kre-Alkalyn Creatine require less than Creatine Monohydrate. The other factor is other products that you are taking that contain a form of creatine.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3417″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]Many of our pre-workouts contain a form of creatine (Creatine Monohydrate, Creatine HCL, Kre-Alkalyn, Creatine Ethyl Ester) already. Make sure you check your pre-workout label. If there is already creatine in your pre-workout product you can adjust your serving of your creatine supplement or you can just take it after. For example, if your pre-workout contains 1g of Creatine Monohydrate then you really only need another 4g of Creatine Monohydrate from your creatine container. Make sense?
Takeaways
At the end of the day you need to evaluate what your goals are in the gym. If you want to become lean and muscular you need to supplement with creatine. It is one of the most important supplements you can take. If you want to be lean and trim you should also consider taking creatine as it will help aid in protein synthesis.
Creatine is not a steroid. It is not bad for you. Creatine is naturually produced by your body and is available in the meats we consume, there is nothing synthetic about it. The days of looking at creatine as harmful or a synonym of steroids is over. Do your research and get on the creatine train today![/vc_column_text][/vc_column][/vc_row]
