All you need to know about CREATINE by guru Chris Brodie (Cb_Conditioning)
Water retention…… NO water retention
Loading phase needed…. NO loading phase
Causes bloating….. NO bloating
It’s not natural……. 100% natural
I’m sure we have all heard these in relation to different Creatine products at some time, as well as other wild and wonderful claims and directions for using for such products. But what should we really be looking for when buying a Creatine product, and what can we expect as far as realistic benefits?
So let’s get some of these myths out of the way before we get stuck in! Creatine products claiming they do not cause water retention, whilst also making it sound like other Creatines are going to make you look like a water balloon….. JUST NO! When Creatine enters the muscle (and notice I said MUSCLE) it does increase intra-cellular water within it. But this makes the muscle look fuller and tighter! Water does not enter the subcutaneous tissue (Fat layer), so in essence it won’t only make your skin look tighter around your muscles, but chances are you will look like you actually have more lean mass too. Any Creatine product which claims it does not increase intramuscular water is basically saying it doesn’t work!
“Creatine that NEEDS to be loaded!”, again this is just not the case. This is generally associated with monohydrate as many of the new forms claim the fact they don’t as one of their main selling points. But no, Creatine does not need to be loaded, if taken correctly i.e by using a carbohydrate shuttling method or micro nutrients to improve absorption.
“Taking Creatine isn’t natural!”. How is it not natural? Depending on your diet you may be getting regular intakes of Creatine on a daily basis. This certainly will be the case for those who eat a lot of meat. Take a look at this, it shows the breakdown of Creatine in grams per kg of lean meat:
“Add 7lb in 7days” I am sure some of us will be able to remember these MuscleTech CellTech claims, I WISH! Creatine does not directly build muscle. It is used to resynthesize the body’s instant energy source (ATP), which does help you lift a little more and recover faster. This means more muscle can be torn for the body to re-build, and you can potentially increase your training frequency of each body part. So it will indirectly help speed up the muscle building process.
With these claims out of the way, we need to determine what type of Creatine are effective, and believe me these days there are a fair few to assess. Some of the popular ones you may have heard of are:
- Creatine Monohydrate
- CEE (Creatine ethyl ester)
- Creatine HCL (Hydrochloride)
- CAKG (Creatine alpha-keto-glutarate)
- Creatine Magnapower
- pH Correct creatine
Now personally I have used Creatine monohydrate for year with great results. Faster recovery, and improvements in strength were always noticeable from the word go using just 10g per day. Taking it with a fast acting carbohydrate to shuttle it into the muscle both pre and post workout, I was always happy with the results. But as my knowledge, physique and routines have changed, so has the way I supplement. My diet does not always permit me to be able to take on high amounts of simple carbohydrates, and even at times when it does I am always looking for ways to improve the effectiveness of my Creatine supplementation. Then I started using CREATEC 1500, which is a 50/50 split of Creatine HCL and Creatine Magnapower (Magnesium Creatine Chelate).
So why these two forms of Creatine? Good question! This is why….
Creatine is digested like the rest of our food in the stomach. With this environment being of high acidity it degrades Creatine into creatinine (which does not provide a vital function in the body), making the product less efficient. However by bonding it with an alkaline compound such as Magnesium (Creatine Magnapower; Magnesium Creatine chelate) this aims to counteract this, and ensure as little Creatine as possible is degraded into creatinine. Not to mention the other vital roles it plays in ATP re-synthesis. In addition to this Creatine HCL which has been modified to be more water soluble and with the average human adult body being around 65% water you can see why this would be advantageous. Overall these two forms of Creatine provide a super high/efficient absorption rate without the use of carbohydrates, making it ideal for both those on high and low calorie diets.
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