Creatine 101

Been weightlifting at the recently and not getting the results you want? Well, you may want to add creatine to your routine.

What is creatine?

Creatine is an amino acid (that’s a protein building block) that helps to supply energy to all cells in your body, primarily muscle. Simply, it helps the body to make energy more quickly. More energy means that you can workout harder, longer, and more often.

How does it work?

The body makes some creatine, but most comes from the meat you eat. However, many
athletes take creatine supplements to gain muscle mass. They use 2 to 3 times the amount that an average person or caveman would get from a very-high-protein diet. “If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger,” said Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma. The journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.

If you take creatine, the first thing you’ll notice is a gain in water weight of about 2 to 4 pounds in the first week. Creatine pulls water into the muscles which then ups protein synthesis. However, you need to work out and take advantage of the extra energy or it will just stay water weight. Remember a water belly isn’t attractive!

What exercises should I do?

Creatine supplements are designed to build muscle mass. Obviously, you wouldn’t take it for sports that need a trim build. However, if you want muscles quicker and need a little oomph in your workout, then creatine may be way to go.
The Journal of Sports Science and Medicine (PDF warning) found found that creatine is most useful in high intensity-training and explosive exercises. Examples of these activities include weight trainin’, the Nautilus exercise system, the P90x program, sprinting, football, and baseball. These all have on quick bursts of energy followed by rest periods. However, there isn’t much support to show that creatine increases endurance or aerobic exercise (such as jogging).
You don’t need any fancy equipment or even a gym to take advantage of creatine. This caveman’s suggests the Men’s Health Spartan Workout. Ya only need a set of weight to perform these exercises. Just make sure that the dumbbells are a challenging weight and you rest between exercises.

Is creatine safe?

All studies so far indicate that creatine is safe for healthy adults. There have been some stories of kidney damage, heart problems, and diarrhea, but these are unsupported. However, doctors still recommend you don’t use creatine if yaou have kidney disease. Lil’ ones under 18 shouldn’t use it either; they’re still growing and you shouldn’t interfere with that.

You do always need to be careful when taking supplements. Doctors do say that you don’t need creatine if you can build the muscles without it. Diet is also important. Remember to eat include dark fruits and vegetable in addition to meat so ya don’t lose any important vitamins. I would prefer a 20lb. pterodactyl steak everday but I need to eat my spinach first.

What does it all mean?

It means that if ya need a little get-up-and-go and want to build muscle, creatine is a safe and proven way to get it. There are lots of creatine products on the market and these can be hard on the ol’ coin purse, but there are discount fitness sites(cough cough) out there if you look!

 

 

Muscle Pharm® Creatine is my favorite creatine supplement because you get five different kinds of creatine. Muscle Pharm® Creatine increases creatine status by enhancing uptake and bioavailability while promoting stamina, strength and lean muscle growth. This nutrient is used by athletes who engage in high-intensity/short duration exercises like weight lifting. The clinically-suggested ingredient Cinnulin PF® heightens absorption, which assists our five pure and diverse creatine complexes in delivering a range of benefits and launching directly into muscles. Muscle Pharm® Creatine increases explosive energy, ATP energy and overall power. Check out the creatine blend below!

CREATINE NITRATE

• Most water soluble form of creatine
• Nitrates help increase vasodilation
• Maximized absorption for increased pumps

CREATINE AAB
(CREATINE ALPHA-AMINO-N-BUTYRATE)

• Provides anti-catabolic support
• The alpha-amino-n-butyrate assists with protein synthesis and helps minimize damage
• Absorption of ingredients is supported

DICREATINE MALATE

• Highly soluble creatine salt
• Promotes creatine bioavailability and ATP production
• Supports muscle size and strength
• Helps prevent lactic acid buildup

CREATINE MAGNAPOWER®
(CREATINE-MAGNESIUM CHELATE)

• Creatine-Magnesium Chelate maximizes creatine storage and uptake to muscle tissue
• Protects creatine from cyclization, providing more active creatine
• Provides creatine and magnesium for ATP synthesis, improving muscle mass growth and strength
• Increases the co-absorption of magnesium

CREATINE MONOHYDRATE

• Purest form of creatine monohydrate
• Serves as an immediate reserve for ATP during exercise
• Supports increased training capacity and muscle mass

CINNULIN PF®

• Helps maintain a healthy glucose metabolism
• Supports healthy glucose and blood pressure levels already in normal range

 

To take this supplement, mix three scoops (5g) in 8 oz. juice, water, or your protein drink of choices daily. Drink immediately. To maximize results, drink 8 to 10 glasses (8 oz.) of water once daily. A loading phase is not required or recommended with this product.

Best of all Rock Bottom Fitness has the lowest price you’ll find on the internet. Check it out here!