Creatine Guide - Which Form of Creatine is Best?
12/11/06
Creatine Defined
Over the past few years the press has had field day writing about supplementation among athletes. Writers have also penned popular books on the subject. Consequently some substances represent illegal steroids in our minds since many of their names sound so technical. One of these is creatine, or to be precise, methyl guanidine-acetic acid. Arginine, glycine, and methionine are the three amino acids that form creatine in our bodies.
The truth about creatine is that our bodies manufacture it to help energize our muscles. We also find it naturally in foods such as tuna, beef, and herring among others. Chemically speaking creatine boosts levels of adenosine triphosphate (ATP) the muscular energy source. It also aids the muscles in absorbing and using protein and keeps them well hydrated.
Bodybuilders, extreme, and endurance athletes embrace creatine for its lean muscle mass building properties. Not only that but it greatly increases energy levels for heavy duty workouts. Athletes need strong, lean muscles, which can be problematic if they bulk up on food alone. Too many foods with growth promoting qualities contain both high fat and high calorie content. Supplements, such as creatine provide the strength and endurance without extra body fat. Nutrients also have another important job. After a strenuous exercise session muscles begin a catabolic (breaking down) process. Using creatine is an excellent way to limit the damage and encourage muscle recovery.
Creatine Monohydrate
Users prefer creatine monohydrate since we know the most about it and because it's a highly concentrated way to ingest creatine. Essentially creatine and water combine to create creatine monohydrate. Most studies of creatine involve this form. There are other types of creatine which we'll also discuss.
Creatine Ethyl Esters
Some researchers believe that creatine monohydrate on its own doesn't absorb efficiently in the body, although nothing has been proven for sure. Many of them recommend creatine ethyl esters (CEE) instead to eliminate the need for taking excess doses of creatine monohydrate. With the controversy still raging over whether or not CEE is better (some claim it isn't even real), there is a good deal of "tribal knowledge" that says it's favorable. Some of these are:
- As we mentioned, creatine monohydrate fills the muscles with water. Unfortunately some people experience water retention referred to as "creatine water bloat". Many find that creatine monohydrate with the ester added keeps the water in the cell where it belongs
- Many experts and creatine users agree that they can take less when using CEE because it absorbs more efficiently than creatine monohydrate
- Esterfied creatine goes to work more quickly thanks to its more efficient use of fat to promote properly functioning cells
Common sense tells us that any time we can use less of a supplement or medication with good results, the better off we are. If the claims about CEE are true then it would seem to be the superior form. Since the subject is controversial, everyone should try the various forms and determine which works best for them.
Creatine Powder
Creatine comes in various forms such as powder, serum or liquid, effervescent powder, and capsules. Many people still prefer powder it because it's easiest on the budget and easy to take... just mix with a liquid and drink. They also like the fact that most creatine research uses the powdered form.
That doesn't mean that there aren't any complaints about powdered creatine. Sometimes using creatine results in an upset stomach, although proper hydration usually fixes that problem. The disturbance results because the powder doesn't leave the stomach quickly enough. The main problem involves absorption. The goal is to get the creatine to the cells so it can do its work, but the stomach starts digesting the powder right away, keeping it from getting to its destination.
Micronized Creatine
This is still powder but it's so much finer that it absorbs much more quickly and efficiently. Because it gets into the bloodstream fast, it starts acting much sooner than other powders. Smaller particles also mean that they cover a larger surface and the processing method produces a creatine supplement that's more pure than some others. It costs a bit more than coarser powders, but those that buy it find the price well worth it.
Creatine Capsules
Since capsules contain powder they basically act the same way. They save the trouble of mixing it in juice or other liquid, but the drawback is that bulk powder makes for a more regulated dose.
Creatine Liquid
As with other forms of creatine, creatine serum also sparks debates. It seems logical that it would absorb into the system more quickly than powder, but many dispute the claim of instant absorption. Logically speaking it takes time for anything we ingest to be absorbed into our muscles.
From a chemical standpoint, liquid creatine needs to be stabilized during processing. Otherwise it degrades into creatinine, which some believe does nothing at all for muscles. In fact many bodybuilders, researchers, and nutritionists believe that creatinine harms the kidneys and actually causes other negative side effects attributed to creatine monohydrate.
Effervescent Powder Creatine
Some bodybuilders prefer this over regular powder. You still mix this with juice or other liquid but it turns into a fizzy drink. The positive results reported include less bloating, faster absorption, good mixability, and some even say it tastes better than regular powder.
As to which form of creatine works best, that's a personal choice. Each company will market their products as the best, but only you can decide which one you prefer based on your own criteria.
How to Use Creatine
You can begin a creatine regimen by loading or gradual intake. Again the choice is yours. Loading is just what it sounds like... the athlete loads up on creatine by taking 20 or 30 grams per day for several days. This gives the muscles a big infusion all at once. Once finished with the loading phase, the user begins a daily dose of 5 to 15 grams per day. If someone prefers not to load up they just start the standard dose.
In your reading you'll notice that instructions usually say to take creatine monohydrate with sweet juice or something else that's sugary. You can also buy powder that has sugar added. The sugar improves the absorption of the creatine and helps speed it on its way to the muscles. It's also recommended that you take it about 30 minutes before a workout.
Benefits
If you talk to anyone that uses creatine monohydrate you're likely to hear only the highest praise. Although science certainly doesn't have all the answers regarding it, those taking it love the benefits. As with any substance new to your body, it's wise to talk it over with your trainer, physician, or sports nutritionist. Also don't go overboard as more isn't necessarily better. Some of the reported results are:
- Bigger muscles - creatine literally hydrates the muscles making them expand and get bigger
- Protein absorption - creatine seems to aid in putting protein to work in the muscles faster than food or other supplements, thus enhancing the gain
- More energy - earlier we referred to ATP the source of muscular energy, especially as used in hard training. As these bursts of energy are used they turn into adenosine di-phosphate (ADP), a useless compound. Creatine helps turn it back into ATP, meaning more muscle strength and endurance
- Less muscle burn - lactic acid accumulating in muscle tissue can cause pain. Some people believe that creatine helps to slow or stop that build-up
- Burning fat - according to many, creatine promotes a fast rate of fat loss
Creatine proponents see it as an all purpose supplement for bodybuilders and endurance athletes. It aids in building muscles that are strong and lean, but also bigger than before creatine. It proves effective during the anabolic or muscle building phase as well as the anabolic or break-down period. Remember that any time you stress your muscles with serious work; they will need time to recover and heal. Creatine helps cover all the bases.
Even though we keep stores of creatine in our bodies and get more from certain foods, serious athletes improve and maintain the levels through using creatine supplements. Working out burns up the normal amount of creatine and supplementation replaces that which is used without waiting for a long period.
Safety and Side Effects
With all the buzz concerning creatine people naturally wonder about safety and side effects. The general opinion is that creatine is perfectly safe and non-toxic. After all we find it in some of the foods we eat. That certainly doesn't mean its okay to overindulge. In addition to reading labels for all the ingredients in any supplement, be sure to follow the dosing instructions unless changed by your healthcare professional.
Some people report side effects such as dehydration, gastric distress, and muscle cramping. Generally relief comes from drinking plenty of water. In some cases creatine powder produces more of these minor problems than liquid or effervescent powder.
Creatine is fairly new on the scene so there are no long term studies available; hence the controversy over its safety in some circles. The studies done so far for the most part are positive. As we know abusing any substance will eventually cause health problems so be safe and stay within recommended doses. Overdosing causes the liver and kidneys from trying to rid the body of the excess. Also you'll want to make sure that it's compatible with any medications you take or that it won't worsen an existing health problem.
Who Should Use
Bodybuilders and other extreme athletes make good candidates for a creatine supplement because its main claims promise more energy and endurance and bigger, healthier muscles. It also aids in muscle recovery after heavy stress and helps anyone tone up and convert flab into muscle. Those expending short but intense energy bursts such as sprinters and weight lifters really reap the benefits. It also works well for many that practice more endurance athletics such as running marathons. Those that endorse creatine say that their tired muscles work harder and longer and recover more quickly.
If you decided to try a creatine supplement, be sure that you exercise. Since we already have it in our bodies taking more and not using it would be a waste. Also as mentioned, a build-up works the liver and kidneys too hard trying to get rid of the extra. You should see and feel results within about a month of when you start taking it.
Legality
Because creatine exists in some foods it's considered a dietary supplement and therefore doesn't need to meet any FDA requirements. Unlike steroids, creatine use is legal and no sports associations or leagues ban members from using it.
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