Creatine has been hailed as one of the best dietary supplements available for building muscle, increasing strength and providing quick bursts of energy for weight lifters and competitive athletes. Does creatine live up to the hype? Can it really provide all that is credited to it? Can you really build muscle fast? In many cases yes, in some cases, perhaps not. Even the best creatine supplement may serve no purpose to an individual who already produces naturally high levels of creatine. Let’s take a closer look.
Background about the Best Creatine Supplement
Creatine is an amino acid, one of nature’s protein building blocks, naturally made in the human body by the liver, kidneys and pancreas as more fully described at Creatine.com. It is also found in red meats and fish. This building block is converted in the body into creatine phosphate, more commonly called, phosphocreatine. Stored in muscle tissue, is readily available to be converted to ATP as a source of energy to muscles undergoing short bursts of exertion as one would experience during weight lifting, for example.
Using Creatine as a Supplement
Creatine is taken by many athletes to boost performance. There are two scientifically proven ways in which creatine supplements are taken. One regime is begun with an initial loading phase, which creates a buildup in the body and is followed by a maintenance phase which keeps the creatine at elevated levels while the other skips the loading phase. The first method requires the user to take 20 grams for five to seven days followed by taking three to five grams daily for two to three months. The alternate method is start with three to ten grams daily for two to three months. After each regime is completed, it is recommended that one to two weeks of abstinence from the supplements be practiced so that the body’s normal response mechanism is maintained.
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Types of Creatine Supplements
The best creatine supplement may vary from one person to another. Before choosing the one that is right for you, it may be helpful to understand the types available and how they differ. This may help you determine the best creatine for you.
Creatine Monohydrate – Creatine is a metabolite made of three amino acids: methionine, arginine, and glycine. The body, mainly the liver but the pancreas and kidneys in smaller amounts, combine these three to make phosphocreatine. The recommended amount for the loading phase is 20 grams a day. To ingest this through diet alone would require eating about 18 to 20 steaks each day. Creatine monohydrate is the combination of a creatine molecule with water and is the most widely used supplement that mirrors the body’s creatine. The benefits most athletes expect are increased energy, fuller looking muscles, increased body mass and a shorter muscle recovery time between workouts – which allows more frequent workouts.
Creatine Citrate – Creatine citrate is a product made from binding creatine molecules with citric acid. This process makes the resulting product easily dissolvable in water. It reportedly produces greater muscle energy than citrine alone. The actual creatine level is 40% less than that of the monohydrate version and citrate tends to be a bit more expensive.
Creatine Phosphate – This supplement is also expensive and somewhat less effective than its monohydrate cousin. It is formed by blending a creatine molecule with a phosphate molecule. It acts as a source of ATP, an essential energy source for muscle tissue.
Creatine Ethyl Ester – The compound was first discovered by the University of Nebraska when they blended alcohol with an acid. It is formed by joining molecules of creatine with molecules of ester. Creatine ethyl ester is said to have better muscle permeation than the other derivatives.
Tri-creatine Malate – Tri-creatine malate is the combination of creatine and malic acid and is highly water soluble. This effect reduces the common complaint of stomach bloating often accompanying the use of creatine monohydrate. It also gives muscles a more solid look and feel than the water-pumped up look and feel achieved with other creatine products.
Buffered Creatine- Buffered creatine is a specially formulated version that allows athletes to ingest the smaller doses of creatine and get the same or better results than other compounds. No cycling on and off the product is required because the doses are smaller but reportedly just as effective if not more so.
Micronized Creatine – Micronized creatine is actually creatine monohydrate in which the particles have been reduced to 20 times smaller than standard particles. This aids in the dissolution when the compound is added to water and helps alleviate the stomach discomfort some people experience when using creatine monohydrate.
There are several other creatine blends on the market but these are the more commonly found compounds. Which of these is the best creatine supplement for you is dependent on your current physical condition, any health issues you may have and your digestive tolerance.
Other Benefits of Creatine
The best creatine supplements can help with increased rate of muscle-building, extra energy and decreased recovery times for athletes but they also have medicinal benefits for non-athletes too.
According to the University of Maryland Medical Center, creatine may be helpful for those with heart disease. Clinical studies of individuals who experienced heart failure saw improved ability to exercise longer when they took creatine supplements in addition to traditional medications. Participants also showed better muscle strength and were able to gain body weight.
Though more studies are needed to bear out the results of those already published, some studies have shown that creatine supplements can improve the muscle mass, muscle strength and endurance of patients struggling with COPD and provide a small increase in muscle strength for those suffering from muscular dystrophy.
Is Creatine Right for You?
Creatine does have definite benefits for some people. Those likely to see a significant benefit would be those just getting started and those who live a vegan lifestyle. People who already consume red meat and fish on a daily basis may not see as significant results. It is always a good idea to consult with your physician or trainer before undertaking a diet supplement regimen that you are unfamiliar with. Even the best creatine supplements can interact with some medications so this should be thoroughly investigated before starting.
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