Creatine Products: Which Form Of Creatine Is Right For You?
There are few supplements that can boast the supporting clinical evidence that creatine does—and by creatine I mean creatine monohydrate, which is the gold standard and the version upon which all credible clinical studies have been performed (see some for yourself; J Am Diet Assoc. 1997 Jul;97(7):765-70, Med Sci Sports Exerc. 2002 Feb;34(2):332-43, Med SCI Sports Exerc. 1998 Jan;30(1):73-82 , J Strength Cond Res. 2003...
What’s The Best Creatine To Take? Which Creatine Product Is Right For Me?
Which creatine product should you try? That’s a good question. Truth is… there are a lot of different creatine products on the market today, and honestly, it can get a little confusing. So what’s the best creatine for you? That depends… Basically, creatine products come in several forms… 1. Creatine monohydrate powder: no added bells or whistles — just straight creatine which you can mix with water...
How Do I Take Creatine Monohydrate? How Much Creatine Do I Take?
What’s the best way to supplement with creatine? And how much creatine should you take? Most manufacturers recommend you start your creatine supplementation with a 5-day loading phase, designed to saturate the muscles with creatine as quickly as possible. This is followed by a long period of maintenance dosing. From my own experience, I’d say loading isn’t necessary to obtain great results — especially if you...
Creatine Monohydrate Side Effects: Is Creatine Monohydrate Safe?
What about all these dangerous creatine side effects that I’ve been hearing about? Is it safe to take creatine? Will taking creatine damage my liver and kidneys? What about creatinine, the “toxic” by-product of creatine metabolism? Well, as far as supplements go, the side effects associated with creatine have been relatively minor — stomach upset and gastrointestinal distress are the two most common side...
How Will Creatine Effect My Workouts?
How will Creatine effect my power and workouts? You will definitely be stronger. The exercise I like to reference when describing the effects of creatine is the bench press. Supposing your current max for 5 reps is 200 lbs. On creatine, you won’t go suddenly marching into the gym and start throwing 250 lbs around. You will, however, probably knock off a couple extra reps of that 200 lbs. And you’ll really notice the...
Does Creatine Monohydrate Work? Does Science Validate Creatine’s Effectiveness?
Well, if you remember your high school biology class (alright, alright, I don’t either), energy in the cell is produced via the Krebs cycle by a process called glycolysis — the use of glucose and oxygen to produce energy in the form of ATP (adenosine triphosphate). Creatine’s job is to re-energize the ATP energy molecule, which becomes ADP (adenosine di-phosphate) after being depleted. By providing the body with...
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