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Creatine Supplements

Creatine supplements are a great way to support your natural strength and power. This supplement can actually super-charge one of the body's energy pathways called phosphocreatine. This means creatine can enhance ATP (energy) synthesis without oxygen, which is no small task. This supports explosive strength and power.

 

 

Creatine supplementation is helpful for exercises lasting up to 3 minutes. However, it becomes more beneficial the shorter the duration of the workload, such as sprinting or power-lifting. This is because the phosphocreatine energy system is depleted quickly, before glycolysis more fully takes the reigns of ATP production. Creatine may also reduce recovery time between sets.

 

 

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. 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.

 

 

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.

 

 

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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$14.95
Maxs Lab Series Creatine X8

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$49.95
APS Creatine Monohydrate

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$24.95 - $39.95
Optimum Nutrition Micronized Creatine

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$39.95 - $59.95
Balance 100% Micronised Creatine

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$29.95
MuscleTech Cell-Tech Performance Series

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$89.95
Muscle Pharm Creatine

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$49.95
APS CreaMorph

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$49.95
ProMera Sports CON-CRET

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$59.95
BSN Creatine DNA

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$29.95
ATP Science Creatine Monohydrate Creapure

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International Protein Kre-Alkalyn

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$34.95
Inner Armour Creatine Monohydrate

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$22.95
Maxines Creatine

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Maxs Creobol

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$39.95
Cellucor CN3

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Gaspari Nutrition QUALITINE

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Ghost Size by Ghost Lifestyle

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$69.95
GAT CREATINE

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Muscle Pharm Creatine Black

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PrimaForce Creaform

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Staunch Creatine Five

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Giant Sports Creatine

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Cellucor Lean Muscle Stack

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MuscleTech Build Muscle Stack

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