Creatine General Information

Creatine Products


Creatine products are very sort after and the next most important thing to protein to aid muscle growth.   Most people using the correct forms of creatine for their desired outcome will notice very good results .   The general benefits of creatine are;

  • Fluid retention in muscle increasing protein synthesis (ie muscle growth).   The better quality forms give slight but not excessive fluid retention.   The cheaper creatines give excessive fluid retention reducing protein synthesis.   This means you want some fluid retention but not too much.
  • Recycles ATP molecules decreasing lactic acid build-up in muscles.   This allows the user to train at a higher intensity for a longer duration thus increasing possible adaptation to training.
  • Creatine products greatly aid recovery post workout.   As there is less lactate accumulation more blood flow is achieved to the muscles riding the body of waste products.


Forms of Creatine


Creatine Monohydrate

The most basic form of creatine.   Creatine Monohydrate should be loaded at 4 serves per day for 5 days then maintained at 1 serve per day.   Most people use 3-5g of creatine per day.   This loading saturates the muscles to give maximal benefits in a short period of time.   It is highly advisable to stay on creatine products for no longer than 6-8 weeks before having a 2 week break from all creatine containing products.   This allows the body to have good responsiveness to creatine long term and makes it so your body does not get to use to your creatine supplement.   We do not recommend creatine in the monohydrate form to women purely due to the fact that it can increase fluid retention.


Creatine Transport Systems Products

Most commonly fast release carbohydrates are used to promote an insulin spike thus increasing the uptake of creatine from the blood stream into the muscles.   This allows more creatine to be up taken into the muscles providing more effectiveness from the creatine in terms of muscle growth and endurance.   Most companies also add minerals and amino acids known for their ability to increase insulin sensitivity, once again delivering more creatine to the muscles.   This stops the breakdown of creatine to creatinine which is commonly known to cause the side effects of creatine usage (ie gastrointestinal irritation, excessive water retention and bloating).   Studies have found that having creatine with a transport system can be up to 2 times more effective at increasing lean muscle and strength than creatine alone.


Creatine with Malic Acid (Di- and Tri-Creatine Malate).

Malic acid is biochemically responsible for the production of energy through the a system in the body called the Kreb cycle.   If you have malic acid increasing energy production and creatine recycling ATP molecules you once again increase overall energy and decrease lactic acid production, thus reducing fatigue.   Basically this lets you get out more reps at a higher weight when training, increasing the predisposition to muscle growth.   The major benefit of malate forms of creatine is that less of the creatine converts to creatinine and hence less fluid retention is formed.   Malate forms of creatine also have a far higher absorbability than creatine monohydrate, reducing the need for a loading phase.   Lots of creatine products include multiple creatine forms in products that also include Nitric Oxide pre-cursors and caffeine together.


Creatine Ethyl Ester

Creatine Ethyl Ester is the best form of creatine for absorption.   It is fat soluble and is nearly 100% absorbed.   This form of creatine is far less likely to cause any side effects, and is typically well tolerated.


Pre-Workout Creatine Products with Nitric Oxide Pre-Cursors

There are currently huge amounts of Creatine products that are coming out which mixtures of the above creatines and nitric oxide precursors (which increase blood flow to the muscles while working out) and caffeine.   These products are particularly good for people who are fatigued from work and need a boost of energy.   Due to the Nitric Oxide pre-cursors (Argine Alpha-ketoglutarate, Argine Ethyl Ester, Citruline Malate etc) these products also give huge muscle pumps while working out and give more vascularity and allow for longer harder workouts.   We do not recommend these products for women or people under the age of 17 as they typically contain large amounts of caffeine.


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