How To Choose The Best Creatine Product For Building Muscle
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Creatine can come in a number of forms. Initially, when creatine was first developed, it was a very large particle- sort of like sand. The chemical name was creatine monohydrate. This is the form that most of the research is based on. As ingredient manufacturing got more developed, a smaller more micronized particle was developed. This was an important step because a smaller particle meant better absorption and less cramps and digestive issues which can occur with the large sand like creatine monohydrate. I would recommend Standard micronized creatine monohydrate for a first time user of creatine. Because of the osmosis of this form of creatine and biochemical function- it is well known to have a loading phase of 5 days of 20 grams of creatine spread evenly through the day. I would recommended this to any first time user and after that initial 5 day loading phase, continue with 5 grams daily around workouts. It helps to take this with juice or a simple sugar of some sort because it helps tremendously in the absorption. The reason is simple, water and carbohydrates make it's way into the muscle cell for cell hydration and glycogen replenishment. By taking creatine with juice, it will pull the creatine into the muscles along with the sugar molecules.
Creatine Magnesium Chelate is another form of creatine to come out recently which is manufactured by Albion Labs. Creatine monohydrate is bonded to a water molecule. Creatine magnesium chelate is bonded to magnesium. Magnesium is metabolized different (different pathway)than a water molecule so that needs to be considered when characterizing it. Magnesium is required to produce ATP inside the muscle and creatine works to increase the actual amount of ATP. Combining the two to one molecule has shown significantly grater results in performance compared to creatine monohydrate. No loading phase is necessary and a dosage of 5 grams before a workout should be used. I personally received rock hard pumps and greater strength gains using creatine magnesium chelate compared to creatine monohydrate. This product is more expensive, which is something to be mindful of. I would recommend this to a person who did not have any luck with creatine monohydrate- as it doesn't need any loading phase or carbohydrates to facilitate absorption.
Creatine Hydrochloric acid (creatine HCL) is a new creatine under the name of Con-Cret. The reason this form of creatine was developed was simply to produce a highly soluble form of creatine. The claims on this Creatine is that it is 59 times more soluble in water than creatine monohydrate. When creatine solubilizes easier, more of it is absorbed and used in by the muscle. Due to this increased solubility, dosages for this product are much less- under 1 gram per serving. I found to get great muscular endurance as well as vascularity on this product- I personally found this to have more pronounced effects than creatine monohydrate. Aim for 1-2 serving around workout times.
Based on all of these forms, I would advise anyone to try creatine monohydrate first to see how their body responds. When i first took creatine, I used the monohydrate version with plenty of water and it yielded me the best gains in muscle mass gains. I took creatine monohydrate with pleanty of simple sugars right after working out. Creatine monohydrate is cheap and has been proven to be effective. If you donâ€™t feel you are receiving the benefits of creatine monohydrate that you should be, or if you have already tried creatine monohydrate for a lengthy period, try one of these new forms of creatine for a greater and more pronounced effect!
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Make sure to drink at least 80 oz. of water while taking creatine
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Creatine is the most effective sports supplement there is- as well as most researched. The body can manufacture its own creatine- so it is considered a non-essential compound. The body uses L-arginine, glycine, and L-methionine to make creatine. However, supplementing with creatine can have huge benefits. My pastor at the church I attend is an avid weightlifter and bodybuilder. When he first started creatine back in the 90's, he put on massive strength and a good 10-15 pounds of muscle mass. Truth is, for most people the initial effects of creatine are well pronounced- gaining 10 pounds of muscle in the first few weeks isn't out of the question. The first time I used creatine was when I was a junior in high school. I remember when I was doing sprints with the football team, I wouldn't get tired. I would just keep on running full-blown sprints and was absolutely astonished. There are various forms of creatine, and some are better than others. I will be discussing a few of the top forms of creatine in this article.
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I have a bachelor's degree in Food Science and work as a food technologist specializing in sports nutrition. I have been involved personally and professionally with supplements for a number of years.