CREATINE ULTIMATE GUIDE

1. INTRODUCTION

Creatine is one of the oldest and most desirable supplements in the whole sport industry and it has been proven to be one of the best muscle recovery supplements but it does not only do that it has many other benefits to as it improves performance, endurance and strength as well.

Creatine is formed in the body from amino acids in the liver and it is stored after that in the muscles to provide energy however creatine also is found in food mainly in meat and also in fish

So, with so many creatine in the market what is the different between all

2. CREATINE TYPES:

2.1 Creatine monohydrate:

This is the oldest type of creatine and most popular one too and it is made of combination of creatine and water so from that it comes the popular sentence that it will add water in your muscles,

it is a good thing and a bad thing,

Well it is a good thing for someone want to push more weight add muscle mass and recover and build some decent size on the other hand it is not recommended if you are cutting or close to a contest then you need to use another type

In the old days’ doctors used to say it is not safe as it will add load to your kidneys but after many researches done it was found that is not true as long as you drink lots of water there will be no any problem from using creatine for long time as water will flush all the creatinine

2.2 Creatine Ethyl-ester:

It is a more expensive creatine and it is more stable in the body however it does not give the power effect in the muscles as the monohydrate as it pushes less water than the monohydrates so it is better for cutting also it adds more creatinine in the kidneys

2.3 Creatine Kre Alkalyne

It is a different form of creatine which contains bicarbonate it is a more expensive creatine which also have slightly less effect than the monohydrate but there is major benefit for kre-alkalyn but all studies proved increase of muscle mass over time the two major benefits

A. Much more stable than monohydrate

B. Reduced creatinine and very safe for kidney

2.4 Creatine Nitrate:

It is one of the most modern creatine it has the same effect of the monohydrate however it gives much more energy during workout because of the presence of nitrate also absorption in water is much better which make it taste better to drink

2.5 Creatine Hydrochloride (HCI):

It is a creatine bound to a hydrochloric acid and as you know HCI can be absorbed very well and will reach the muscles very fast however no study shown any difference in the affect between HCI and the monohydrate

2.6 Creatine magnesium chelate:

It is a creatine which bound with a magnesium they manufacturers claim it is much more effective than monohydrate but there are no any studies saying that

Others:

There is so many other creatine compounds in the market which is the same creatine molecule bound with different acids, fruit extracts but there is no significant benefits of any of these so if you choose one the of best companies in the world you will see mostly one of the above which we illustrated and remember monohydrate will be the most inexpensive one and easiest to find however you can choose the best fit for you

3. CREATINE DOSAGES:

That is the important part how much should I take to be safe

So for beginner to average muscular physique 5 grams is sufficient however big boys would not have any effect from that dosage so they have to raise to 10 grams and better to divide them between pre and post workout to get the most out of it for monohydrate is better to load your body so for 5 days take 5 grams X 5 which is 25 grams per day till it reaches all your muscles after that you stick to 5 to 10 grams per day and you can use creatine for 3 months straight then rest for 2 months

4. BENEFITS OF CREATINE:

Creatine carries many benefits:

1. Endurance
2. Improve muscle recovery
3. Workout energy
4. Boost your testosterone
5. Speed for other sports specially sprinting and swimming

5. WHO SHOULD AVOID CREATINE:

1. Who suffer from kidney disease
2. Who suffer from liver disease
3. Diabetics
4. Under age of 18
5. Pregnant or nursing
6. Any medication that interfere with blood sugar

6. BEST CREATINE SUPPLEMENTS:

1. 1. Micronized Creatine: Optimum Nutrition
   2. Platinum Creatine: Muscle Tech
   3. Creatine 5000: BPI
   4. Kre-Alkalyn: EFX
   5. Creatine Micronized: Dymatize

7. CREATINE CONTAINING FOOD:

As Creatine considered supplement you still need to rely on whole food whether you are bulking or getting lean so let us have a look at creatine content in whole food per 100 grams

• 1. Herring file : 1.1 g
  2. Beef patties: 0.9 g
  3. Beef steak: 0.9 g
  4. Salmon: 0.9 g
  5. Port: 0.7 g
  6. Sausage: 0.6 g
  7. Lamb: 0.5 g
  8. Chicken breast: 0.4 g
  9. Rabbit: 0.4 g
  10. Tuna: 0.4 g
  11. Cod: 0.3 g
  12. Hot dog: 0.2 g
  13. Bacon: 0.1 g
  14. Milk: 0.02 g