Creatine

Creatine

 

What is Creatine?

 

 

Creatine is made up of 3 amino acid and can be found mostly in your muscles. Your liver combines the 3 amino acids arginine, glycine and methionine to make creatine in your body and while 98% of creatine is in your muscles, the remaining goes to your brain and blood vessels[1]. Commonly it is taken by bodybuilders and athletes, as it aids in explosive energy, strength, recovery and building of muscle[2]. The most common form sold is creatine monohydrate, however there are other variations that are available.

 

 

Information About The Types of Creatine:

 

 

Creatine Monohydrate:

 

This type of creatine has been around for a very long time, it is used by many in the bodybuilding and personal fitness industries. Both its benefits and its side effects have been researched thoroughly in many independent studies. It has been shown to increase the strength of short explosive movements and has been shown to help in recovering and building of muscle. The side effects researched are considered to be small and are limited to water retention(many people take this as a benefit, as it makes you look bigger), stomach discomfort, diarrhea and dehydration, sticking to the recommended dosage and keeping up a high intake of water can eliminate those side effects[3]. Furthermore scientific studies and research has suggested that supplementing a source of simple carbohydrates such as dextrose with creatine monohydrate can help improve its effects.

 

 

Top Product sold:

 

1. Optimum Nutrition - Micronized Creatine Monohydrate tasteless Powder

 

 

Kre-Alkalyn

 

Kre-Alkalyn is a relatively new creatine supplement, and differs from other creatine types in that it doesn’t transform into creatinine before it reaches muscle tissue. It's high pH level and the fact that it breaks down in the bloodstream, means that it is more efficiently used, less stomach pain or irritation and has been said to reduce the bloating effect otherwise seen on other types of creatine[4].

 

 

Top Product sold:

 

1. International Protein KREALKALYN

 

 

Creatine HCL Hydrochloride

 

Is another relatively new creatine supplement, it differs from other types as it is considered to be the most soluble form of creatine, it is a highly concentrated form of creatine and commonly is presented in small dosages and in a very small tub. It has been researched to give the same effects as the standard intake of creatine, only in much smaller doses. Due to its solubility it has been reported to reduce stomach irritation.

 

 

Top Product sold:

 

1. CON-CRET – ProMera Health

 

 

Creatine Blends

 

Is a range of different types of creatine, that are commonly blended together with other nutrients, vitamins and amino acids. This is especially good for users who want to take some of the guess work out of creating an effective mix, for example creatine monohydrate works best when combined with a simple carbohydrate source. Commonly this and more is incorporated within a blend.

 

 

Everyone can benefit differently to certain types of creatines, having a range would mean that on average you have a greater chance to see some of the benefits such as an increase in strength, explosive energy, recovery and muscle gain.

 

 

 

 

 

 

 

1.Creatine, "Beth Israel Deaconess Medical Center", Retrieved 2010-08-24.

2. Bemben MG, Lamont HS (2005). "Creatine supplementation and exercise performance: recent findings". Sports Medicine 35 (2): 107–25.

3. Bizzarini E, De Angelis L (December 2004). "Is the use of oral creatine supplementation safe?". The Journal of Sports Medicine and Physical Fitness 44 (4): 411–6.

4. Dr Kamen Stroychev & Neno Terziiski. ‘Comparison of Kre-Alkalyn to Creatine on body composition, muscular performance and safety.’ Dr I.S Greenberg Medial Center. Sofia, Bulgaria.