Recently we’ve seen a few people ask creatine and what we think are the best forms of creatine and why?
First of all, what is creatine?
To quote Wiki to save rewriting the well known text –
“Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named after the Greek word for meat, κρέας (kreas). In solution, creatine is in equilibrium with creatinine.”
What does it do?
It increases the body’s ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results. Put simply – if you can do a few more reps for a little longer, its likely you will build more muscle.
How much per day?
Research has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects,while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
Which Is The Best Form Of Creatine?
Put simply, there isn’t one. Creatine is creatine. Once it in the skeletal muscle, it is in.
Surely there has to be a better version of creatine, I’ve got a bottle of 60 caps here for £30/$45, surely that is better?
Your body doesn’t care how the creatine gets into the muscle through a fancy loading system, whatever that system maybe be Monohydrate, Ethyl Ester, Gluconate etc etc. Once the muscle is loaded, its working and will have its effect.
I can’t feel it working and I’ve ran it several weeks?
Sadly, around 20% of people don’t feel any effect of creatine at all.
A recent review of the latest creatine research in the Journal of the International Society of Sports Nutrition discussed this very issue. They referenced a study that was completed in weight trainees who had never used creatine.
They completed a standard loading phase, and grouped the men into responder, quasi-responder, and non-responder groups. Muscle biopsies found that those with the greatest response to creatine (as measured by weight increase, intramuscular creatine and phosphocreatine content) also had the greatest amount of Type II muscle fibers.
Responders also had the lowest levels of intramuscular creatine and phosphocreatine prior to creatine supplementation. All of this suggests one simple thing, there is a maximum amount of creatine your body can store.
Is there anything I can watch that discusses this very subject?
Yes, please watch this Layne Norton video below that explains it all, please see below from 44 seconds in:
For more videos on how we train, please visit our YouTube Channel.
We are covering our entire preparations towards the UKBFF British Finals as well! So please follow us if you wanna see our progress and subscribe – thank you! :0))
Another important aspect of training is supplementation. PROZIS products we use consistently to help with our training and recovery:
Intra-Workout BCAA
Post-workout Whey Protein
PS: For exclusive discounts across the wide range of Prozis brands please use code in banner:
