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Creatine Supplements

Creatine supplements are a superb way to support your natural strength and power. This supplement can actually super-charge one of the body's energy pathways called phosphocreatine. This valuable tripeptide—made from 3 amino acids—can enhance ATP or energy regeneration, without oxygen, which is no small task. This means it supports explosive strength and power during high-intensity exercise.

 

 

A meta-analysis published in 2017 in Sports Medicine suggested that creatine supplementation is beneficial for exercises lasting up to 3 minutes. It should assist in reducing time to recovery between sets, and support increases in explosive strength. However, supplementation likely becomes more beneficial the shorter the duration of the workload, such as sprinting or powerlifting. This is because the phosphocreatine energy system is depleted quickly, and the longer we train for, the more reliance we have on oxygen-dependent energy systems, such as glycolysis and beta-oxidation, which utilise glucose and fats, respectively.

 

 

Some creatine formulas are designed to quickly increase muscle size. These are often loaded with high-glycemic index carbohydrates to trigger insulin release. This drives creatine into the muscle more effectively. Insulin is a potent anabolic hormone that drives amino acids and glucose into muscle cells. Some formulations are blended with metabolic enhancers for women. Most people eat about 1 gram of creatine per day through foods like meat and fish. Our body naturally synthesizes approximately 1 gram per day as well.

 

 

Finding the best product to take for your goals can often be a challenge, as there are many different types of Creatine supplements available, such as monohydrate, nitrate and ethyl ester. The difference here, except for monohydrate, is that creatine is joined to another molecule, offering another set of potential benefits. For instance, the 'nitrate' in creatine nitrate supports the production of nitric oxide. Nitric oxide increases blood flow to muscle tissue by causing vasodilation. This may boost performance and enhance the muscle pump experienced after weight lifting.

 

 

However, one of the best—tried and tested for decades—creatines available is micronised creatine monohydrate. This form has the most scientific research to support its use, and, given that it has been manufactured for decades now, is probably one of the most affordable too.

 

 

Monohydrate is a food technology term that simply refers to the tiny amount of water found in the powder. "Mono" indicating 1 molecule of hydrade or water. As you have probably noticed, Creatine Monohydrate appears to be a completely dry powder. Creatine Monohydrate is essentially the same as a pure Creatine powder.

 

 

Creatine is synthesized in the kidneys and the liver. It is made up of 3 amino acids (tripeptide), which are Arginine, Glycine and Methionine. About 95% of it is stored in skeletal muscle tissue, with the human body storing around 120-140 grams. Creatine monohydrate, the most clinically tested and common form of creatine, dissolves well in water and has a neutral pH of 7.0.

 

 

Research suggests that Creatine supplementation may boost intelligence and working memory, and elevate mood in unipolar depression (not in manic depression). If you're looking for ways to enhance performance, improve muscle size fast or support recovery, creatine supplements are certainly worth looking at.

 

 

If you're looking for ways to boost performance, improve muscle size fast or support recovery, creatine supplements are a leading sports nutrition supplement, and one of the few supplements supported by the scientific community of researchers and physicians.

 

 

References

Lanhers C et al. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine. 2017 Vol 47 p.163-173

Cooper R et al. Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition. 2012 Vol 9;33

Persky A and Brazeau G. Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacology Reviews. 2001 Vol 53 p.161-176

 

Spillane M et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. Journal of the International Society of Sports Nutrition. 2009

 

Rae C et al. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings. Biological Sciences. 2003 Vol 270;1529 p.2147-2150

 

Roitman S et l. Creatine monohydrate in resistant depression: a preliminary study. Bipolar Disorders. 2007 Vol 9;7 p.754-758

 

Jager R et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 Vol 40;5 p.1369-1383

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Body Science BSc Pure Creatine

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