Creatine

Creatin buy at American Supps

Creatine is considered the best researched supplement for building muscle, and its effectiveness has been proven.

Creatine - a must for every bodybuilder

Alongside protein powder and amino acids, creatine is one of the basic supplements for every athlete, and not just in bodybuilding. Taking creatine helps to increase muscle performance, which has been proven to have a positive effect on regeneration and muscle building. Creatine comes in different forms, so every athlete can decide for themselves which creatine product is best for them.

What makes creatine so successful for building muscle?

Hardly any supplement comes close to the cult status that creatine monohydrate has. It was first available as a supplement in Germany in 1995 and quickly became a best seller. The reason? Creatine increases physical strength, increases muscle cell volume and ensures rapid muscle growth just a few days after the first intake.

Is creatine as good as anabolic Steroids?

Does this description sound familiar to you? No wonder, because these properties also apply to anabolic steroids. To avoid any misunderstandings: Creatine is neither a steroid nor a prescription drug. Creatine is freely available, is produced independently by the body and is even contained in our daily diet.

Taking 5 g of creatine is roughly equivalent to eating 1.1 kg of raw beef.[1] How can it be that it then produces steroid-like results? We now want to get to the bottom of this and many other Questions.

• 1. What is creatine?
• 2. What effect does creatine have?
• 3. How to take creatine?
• 4. Creatine treatment - how it works
• 5. Is creatine harmful?
• 6. Can creatine cause water retention
• 7. Which form of creatine is the best?
• 8. What is creatine monohydrate?
• 9. Creatine capsules
• 10. Creatine conclusion
• 11. Buying the best creatine

1. What is creatine?

Creatine is stored by the body in an amount of 110-130 g, 95% mainly in the skeletal muscles and the remaining 5% in the heart, eyes, kidneys and brain. It can be produced independently in the liver using the enzyme S-adenosyl-methionine from the amino acids glycine and arginine and is also partly absorbed through food.

The amount that we produce ourselves and that we actually absorb through food is around 2 g, which is roughly the same as the amount we consume daily. In 1832, Eugène Chevreul discovered creatine as a component of meat broth.[2] 15 years later, the German chemist Justus von Liebig identified creatine as a component in the meat of various mammal species.

2. What effect does creatine have?

Creatine's main function is in the energy system, but it also has some secondary functions, such as neuroprotective functions. Bodybuilders and strength athletes use creatine primarily because of its ability to increase anaerobic exercise performance. This effect is mediated via the so-called ATP system (adenosine triphosphate).

ATP is an energy-rich phosphate compound that is the most important source of energy for the muscles. ATP consists of three phosphate parts that, when the muscles are stressed, breaks down into adenosine diphosphate (ADP), which, as the name suggests, only consists of two phosphate parts. When this one phosphate part is split off, energy is released that provides energy for muscle contraction.

So far, so good. The problem that athletes now face, however, is that muscle cells can only store a certain amount of ATP. If these stores are empty, which only takes a few seconds during an intensive training set, nothing works anymore. Unless the body can quickly replace the used ATP. This is where the use of creatine becomes interesting. Creatine is stored in the muscle cell as creatine phosphate, which can be split into its two components, creatine and phosphate, if necessary.

And it is precisely this phosphate that our body needs in order to be able to produce ATP again from the existing ADP; we are talking about resynthesis to ATP here. To put it simply, the ATP system uses the creatine that has been supplied and is now present in the muscle as creatine phosphate to produce new ATP from the used ATP, which is then available for further muscle contractions.

In practice, this means that the creatinine-saturated muscle can now be stressed for a few seconds longer. Creatine is needed in the form of creatine phosphate in particular for muscle contraction[3], but also for the function of the brain and nerves[4].[5]

Then the lactic acid system comes into play, which is used to generate new ATP, but has the disadvantage that it builds up lactic acid in the muscles, which quickly tires them out and leads to the well-known muscle burning sensation. To put it bluntly: If you don't use creatine, your ATP stores are enough to deliver perhaps two seconds of peak performance.

With creatine, on the other hand, the muscles deliver the obligatory two seconds of peak performance, after which more ATP is produced from creatine phosphate, which means an additional 4-6 seconds, and only then does the lactic acid system go to work, promising another 6-8 seconds of peak performance.

So you can see that taking creatine has provided an advantage of several seconds of additional resilience, which in bodybuilding is equivalent to an additional 2-3 repetitions with the same weight. The extra ATP also causes an increase in strength, which can sometimes be very dramatic.

It is precisely these 2-3 repetitions that can make the difference and progress in muscle building, as this provides greater stimulation for the muscle, which in turn encourages the muscle to grow more.

But creatine can do even more. Its increasing effect on muscle mass is also proven. The meta-analysis mentioned reports a 35%, 36% and 35% increase in type I, type II A and type II AB muscle fibers compared to the placebo group, which only recorded an increase of 11%, 15% and 6%.

The reason for these increases: on the one hand, the increase in strength, which, assuming sufficient protein and calories are consumed, causes muscle hypertrophy, and on the other hand, the fact that creatine leads to nitrogen retention in the skeletal muscles. As a result, less nitrogen is released from the cell than normal, which is equivalent to an anti-catabolic effect.

Increased cell hydration also has an additional effect, as creatine stores fluid in the muscles. The better hydrated the muscle cells are, the greater the tendency to deposit more amino acids in them. Creatine therefore not only has an anti-catabolic effect due to the increased nitrogen retention, but also an anabolic effect due to the increased amino acid transport.

More creatine also means more strength Building?

A meta-analysis conducted in 2002 estimated the strength gain at an average of 6.85 kg for bench presses and 9.76 kg for squats. In experience, bodybuilders speak of an increase in strength of between 10 and 20% during an eight-week creatine treatment. A remarkable value that can certainly be compared with the effect of small amounts of anabolic steroids.

Creatine also increases explosive power, which benefits sprinters and shot putters, for example. It was not for nothing that creatine first came into discussion in 1992, when the well-known sprinter and Olympic champion Linford Christie spoke openly about his creatine consumption.

Less interesting for building muscle and strength, but also for building muscle, the effect of creatine on the heart is of particular importance. Scientific studies on creatine have shown that the supplement can reduce the occurrence of cardiac arrhythmias, protect the heart from oxidative stress and can even lower cholesterol and blood lipid levels, which is a huge plus for cardiovascular health.

This is why creatine is the right dietary supplement for you

Creatine intake is used to increase short-term performance and increase maximum muscle strength, such as in weight lifting or sprinting [6] and to reduce cell damage in endurance sports such as a marathon.[7][8] Supplementation can increase training volume.[9]

3. How to take creatine?

The question of whether it makes sense to combine creatine monohydrate with simple sugars such as dextrose or grape juice and to take this mixture between meals is difficult to answer. Although absorption is supported by a high insulin release, quite large amounts of 45-80g are required, which in turn can promote fat accumulation.

When to take creatine?

It is just as effective and less dangerous to take it at times when a lot of simple sugars are consumed anyway, for example directly after training with the post-workout shake. An additional problem here is that simple sugars and creatine reach a peak (maximum concentration in the blood) at different times and therefore not enough creatine is transported along the insulin route.

However, the peak of Vitargo is almost identical to that of creatine monohydrate. But what if you are following a ketogenic diet and have largely banned carbohydrates from your diet? No problem, in such a case simply combine your creatine with a whey isolate or insulinogenic amino acids, such as BCAA or arginine, which also cause a high insulin release. From our own experience, we can report that this works without any problems or loss of effectiveness.

If you would like to try creatine, you will find a wide selection here. Alongside protein powders, weight gainers and amino acids, creatine is now part of every athlete's standard program.

4. Creatine Cure - How it works

The relevant literature recommends using creatine in treatments, 6-8 weeks at a time followed by a break of the same length. This is justified by the fact that people get used to it over time. If this theory were correct, then after 6-8 weeks our bodies would no longer be able to use creatine that they produce themselves or that they take in with food.

There is nothing wrong with long-term use. After all, you don't just use protein in treatments, but regularly, because your body constantly demands it. Why should it be any different with creatine?

You can also forget about the alleged kidney strain that is supposed to occur when consuming creatine if you drink enough fluids (> 3 liters/day). Since creatine is primarily found in meat and fish, long-term creatine intake is worth considering for vegetarians and vegans, and not just from a sporting perspective.

Modern types of creatine no longer require an annoying loading phase at the beginning. For a long time, many athletes have suffered from this and their stomachs.

If you still decide to take a creatine treatment, it can look like this: A creatine treatment should be carried out in cycles lasting several weeks. For example, a cycle can consist of a six-week phase in which you take creatine and then stop taking it for six weeks.

Then you start again from the beginning. Alternatively, you can also take a creatine treatment of 8-12 weeks twice a year. It all depends on your training Status.

Creatine in a diet with caffeine?

Two questions that are asked again and again: is it true that no caffeine should be consumed while taking creatine and are there people who do not respond to creatine?

Regarding the first question: Some "experts" are of the opinion that the cell-hydrating effect of creatine and the dehydrating effect of caffeine are opposed to each other. This concern is not entirely unfounded, as the increased cellular hydration accounts for a large part of the positive effect of creatine.

However, as caffeine is considered a mild diuretic that does not immediately flush liters of water out of the body, there is no reason to worry. There were also two Belgian studies that looked into the caffeine problem. These also clearly showed that a loss of creatine effectiveness could be observed when caffeine was consumed at the same time.

During diet phases, I often mixed creatine with caffeine (3x 200 mg/day), among other things. I never noticed a loss of creatine effectiveness.

Athlete friends of mine who, unlike us, are regular coffee drinkers, have also done creatine treatments with and without caffeine out of curiosity. They also could not see any difference. If you really want to rule out all eventualities, then avoid caffeine.

Creatine doesn't always work

However, one should not forget the theory that there are people who do not respond to the effects of creatine. Around 20% of users actually do not respond to creatine supplementation. The reason for this is that the muscles of these people do not absorb enough creatine. There are a few theories as to why this is the case, but there is nothing concrete here, which is why we do not want to indulge in any theories.

5. Is creatine harmful?

As long as you stick to the recommended dosage, creatine is not harmful. However, an overdose can lead to side effects such as stomach pain and bloating.

6. Can creatine cause water Retention?

Creatine has a strong water-binding effect, which can lead to excessive water retention in the muscles. Water retention can lead to a weight gain of between one and three kilograms, which can be a positive thing. Because the muscle consists largely of water and gives the muscle its plump appearance. Possible muscle cramps can usually be counteracted by taking Magnesium.

7. Which form of creatine is the best?

While there used to only be the classic creatine monohydrate, the supplement market now offers numerous modern creatine varieties. The basic substance of each variety is creatine itself. These are modified or a substance is added. The advantage of these new varieties is said to be better absorption and fewer side effects.

After all the (justified) praise, do you want to try creatine? No problem, you certainly won't regret using it if you choose the right form. There are now several forms of creatine on the market, and each one claims to be the better one. Each user should decide for themselves.

8. What is creatine Monohydrate?

Creatine monohydrate is a specific form of creatine that is particularly stable, effective and safe. It is particularly easy for the body to absorb it. Regular creatine intake can replenish the body's creatine stores. Creatine monohydrate is still by far the best-researched form of creatine.

A particularly high-quality creatine from Universal Nutrition.

The LevroMono from bodybuilding legend Kevin Levrone

9. Creatine Capsules

10. Creatine conclusion

Creatine monohydrate is probably the only active ingredient available as a supplement that can produce steroid-like results, and with very few side effects. Creatine is an indispensable part of the supplement arsenal of modern athletes. It is best to combine several types of creatine with each other to get the best possible Benefit.

In contrast to many other dietary supplements, the EFSA (European Food Safety Authority) has officially recognized the so-called health claims for creatine in a statement.[10]

This means that creatine supplementation leads to an increase in muscle mass and muscle strength as well as muscle performance. Especially with very intensive and repetitive activities. However, a daily intake of 3 g of creatine is specified as a condition for use to increase performance.[11]

11. Buy the best creatine

1. American Supps German Creatine Matrix
2. Muscletech Cell-Tech
3. Evogen Creatine Monohydrate
4. Weider Creatine Maximum KREA-GENIC
5. Rich Piana Crea-Ten by 5% Nutrition Legendary Series

Learn more about creatine in our bodybuilding Magazine

The best Creatine 2024