Creatine Supplementation:Unleash The Power

Saturday, March 9, 2019

Creatine, one of the most known and popular Performance Enhancing Supplement, is always been in great demand for more than 20 years!

Although it’s one of the most sought-after supplements, it has also been a controversial subject of discussion. Everywhere you go there will be someone or the other preaching the do’s and don’ts of creatine, and surprisingly most of these ‘preachers’ lack the scientific “know how” behind supplementation! So, keeping aside what the supplement gossip mongers say, let’s focus on the science behind creatine.

Creatine is an organic compound which is a combination of three amino acids- Glycine, Arginine, and Methionine and is an essential part of the energy system (Adenosine Tri Phosphate-Creatine Phosphate) also known as the phosphagen system. Creatine regenerates ADP into ATP and results in enhanced performance!

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A study published in the Journal of Strength and Conditioning Research Nov 2003, reviewed total 22 studies and found that creatine addition with training program increased muscle strength by 8%, weight lifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone.

Thus, creatine definitely boost power, improves muscle strength and promotes optimal condition for muscle growth by cell volumization.

Creatine has many roles -

  • Helps boost power and improves strength
  • Provides increased energy for activities that require short bouts of quick boost of energy such as lifting, sprinting, and HIIT cardio
  • Promotes cell volumization via cell hydration thereby increasing muscle mass
  • Improves cell signalling wherein it promotes muscle repair and supports muscle growth
  • Known to raise anabolic hormones such as IGF-1 post supplementation
  • Lowers myostatin levels (myostatin is a hormone that is known to slow down or inhibit new muscle tissue growth and development)
  • Known to raise anabolic hormones such as IGF-1 post supplementation Lowers myostatin levels (myostatin is a hormone that is known to slow down or inhibit new muscle tissue growth and development)
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Now, that its clear how crucial Creatine is, with so many creatine types, how would you know what to choose from? Each form differs in its composition, solubility and effectiveness. So, let’s have a quick look at the types of creatine in a nut shell to give you the best understanding of this power-bank supplement!

Creatine Type Pros Cons
Creatine Monohydrate
  • Purest form of creatine
  • Most widely used
  • Max. studies use this form thus highly proven in effectiveness.
  • Loading – no loading phase is required.
  • Inexpensive
  • Insoluble in water and little absorbed by the muscle (only 1%).
  • May cause bloating and gastrointestinal discomfort.
  • Loading and reloading phase required.
Ethyl Ester Creatine
  • Creatine Monohydrate with attached ethyl
  • Increased solubility thus increased absorption.
  • Expensive in comparison monohydrate and micronized.
  • Tastes bad as reported by many (like battery acid)
Creatine Hydrochloride (HCL)
  • Creatine combined with HCL.
  • One of new improved type of creatine.
  • Highly water soluble and stable in water owing to the HCL molecules.
  • No bloating, stomach cramps.
  • Does not require loading.
  • Required in lesser quantity.
  • Highly effective as maximum absorption.
  • Expensive
Micronized creatine
  • creatine molecules divided/cut, increases the surface area by about 20 times.
  • Better absorbed
  • Highly effective even for non-responders.
  • No Gastrointestinal discomfort.
  • Requires Loading phase.
  • Expensive

Busting Creatine Myths

  • Creatine may increase the muscle cramps and injuries risk
    There’s plenty of research showing that creatine actually helps in reducing muscle cramps and prevents injury.
  • Creatine is bad for the kidneys
    When taken in the right dosage it has no side effect whatsoever on the kidneys. Infact, a study published in the European Journal of Applied Physiology in 2008 showed that supplementing with creatine had no adverse effects on the biomarkers of kidney function
  • Creatine is a steroid
    It is a performance enhancing supplement yes, but it is NOT an anabolic steroid

Creatine may not be for female athletes

Studies have shown the effectiveness of creatine in both male and female athletes. When the goal is to improve strength, performance, power and body composition creatine is worth considering.

When the goal is to improve strength, performance, power and body composition creatine is worth considering. A combination of Micronized Creatine monohydrate and Creatine HCl would definitely give you maximum absorption, preventing unwanted bloating and lean gains.

Which form of Creatine is best for me?

Amongst all the forms of creatine the still undisputed one would have to be the micronized creatine monohydrate and Creatine HCL. It has an edge over the others in case of solubility, absorption and effectiveness!

A combination of Micronized Creatine monohydrate and Creatine HCl would definitely give you maximum absorption, preventing unwanted bloating and lean gains!