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CREATINE EXPLAINED

JUMP TO >

WHAT IS CREATINE?

WHAT ARE THE BENEFITS OF TAKING CREATINE?

WHAT ARE THE POTENTIAL SIDE EFFECTS?

CREATINE SUPPLEMENTS - TIMING AND DOSAGE

What Is Creatine?

 

Creatine is a substance produced by the liver that is critical to daily energy production in all systems of the body. 95% of the creatine manufactured by the liver is stored in skeletal muscles; 5% of creatine levels in the body are located in the testes, heart, and brain.

Outside of bodily production, small amounts of creatine can be found in fish and red meat. Unfortunately, creatine in food is easily destroyed through the cooking process.

Creatine is also popularly taken as a supplement to boost energy in physical activity. The purpose of creatine supplementation is to improve workout training power and efficiency to provide better results in a shorter amount of time.


What are the common types of Creatine?

 

Since creatine is one of the most popular supplements on the market, the selection is vast for exercisers, dieters, and body builders alike. Different types of creatine can be broken down into the following categories:

Buffered Creatine: Quickly converts creatine into the waste by-product creatinine; provides results with a smaller daily dosage.

Conjugated Creatine: Concentrated creatine in a micro-dose; provides better absorption with zero side effects.

Creatine Ethel Esther: Provides results with a smaller dosage; available in powder or pill form.

Creatine Monohydrate: Original version of creatine; requires sugar in the product formula for proper absorption.

Liquid Creatine: Convenient formula, although users have complained of product instability.

Micronized Creatine: Contains smaller creatine particles for quicker absorption and better mixing; users must drink up to 10 glasses of water a day for the best results.

Tri-Creatine Malate: A compound made up of malic acid and creatine monohydrate; higher water solubility compared to creatine monohydrate to prevent digestive discomfort.

Based on the categories listed above, Genesis Australia creatine can be found in a number of different forms, including pill, powder, capsule, and fine-grain. The kind of creatine that you choose is based entirely on preference since one type has not been proven to outperform another.



What are the benefits of taking Creatine?

 

Research shows that approximately 25% of professional basketball players and roughly 50% of professional football players use some type of creatine supplement.1 Creatine supplements are also popularly used by high school athletes for improved energy in football, wrestling, hockey, gymnastics, and lacrosse.

Clearly, creatine is popular for a reason. Here are some of the many benefits that you can expect from using a creatine supplement:

Improved performance. Creatine has been proven to enhance performance in short bursts during high-intensity exercise. More specifically, creatine can provide regular exercisers and athletes alike with noticeably improved energy levels when sprinting or lifting weights.

Creatine achieves these results by temporarily boosting the production of ATP; this provides a brief explosion of energy fuel for active muscles. In the
same vein, the use of creatine can help to reduce muscular fatigue by decreasing the waste by-product lactic acid that contributes to muscle exhaustion.

Big imageMore muscle mass. Creatine is used as a supplement to build lean muscle mass since it helps muscles retain water. For this reason, creatine is most often used by exercisers and bodybuilders hoping to gain weight in a short amount of time. 

The team at Genesis Nutrition estimates an initial water weight gain of up to 4 pounds within the first week of taking creatine. Muscles will continue to grow in size and mass as workout results improve thanks to higher energy levels from creatine supplementation.

Stronger muscles. As stated above, creatine can build mass and strengthen weak muscles. Based on research from the Cochrane Collaboration, studies revealed that creatine supplementation can provide advantages for serious muscle conditions, like muscular dystrophy, Parkinson’s disease, Huntington’s disease, and congestive heart failure.2

Along the same lines, creatine can help to compensate for muscle loss that often comes with age. How does this work exactly? Creatine activates fast twitch muscle fibres that are often the first to atrophy as the body ages. The condition, called sarcopenia, can be greatly reduced or even eliminated when older adults supplement with creatine.

What Are the Potential Side Effects?

 

Creatine is considered safe when used at the recommended dosage for the majority of people.

One common side effect of creatine use that many exercisers overlook is dehydration. Creatine works to increase mass and muscular strength by drawing water to muscles in the body. If you don’t drink large amounts of water while taking a creatine supplement, you could easily become dehydrated during exercise.

It’s also important to recognize that many creatine supplements on the market may be combined with other stimulants like caffeine or herbal ingredients. If you are sensitive to caffeine or herbal stimulants, it could result in side effects like nervousness, irregular heartbeat, and even stroke in some people.


Creatine Supplements: Timing and Dosage

 

The use of Creatine Monohydrate can be divided into two different phases:

1.   Loading: During the first week of creatine use, it’s recommended to “load up” the muscles with creatine. Depending upon product directions, a typical dose could range from 15-25 g per day for one week. As an alternative, you can stick with the recommended minimum dose of roughly 5 g per day to achieve the same saturation results, although this could take up to four weeks.

2.  Maintenance: Once you have hit the second week of creatine use, your muscles should be fully loaded and ready to receive a smaller daily dosage. Based on specific product directions, a daily maintenance dose could range from 5-10 g per day.

If you are in the loading phase, you can spread out your supplementation into smaller 5 g servings throughout the day.

The use of other Creatine products, including blended Creatine is best used by following the manufacturer’s directions.


Sources:

1. "Creatine - MayoClinic.com." Mayo Clinic. Web. 29 Nov. 2012
2. Pastula DM, Moore DH, Bedlack RS. Creatine for amyotrophic lateral sclerosis/motor neuron disease. Cochrane Database of Systematic Reviews 2010, Issue 6. Art. No.: CD005225. DOI: 10.1002/14651858.CD005225.pub2.


CREATINE EXPLAINED

JUMP TO >

WHAT IS CREATINE?

WHAT ARE THE BENEFITS OF TAKING CREATINE?

WHAT ARE THE POTENTIAL SIDE EFFECTS?

CREATINE SUPPLEMENTS - TIMING AND DOSAGE

What Is Creatine?

 

Creatine is a substance produced by the liver that is critical to daily energy production in all systems of the body. 95% of the creatine manufactured by the liver is stored in skeletal muscles; 5% of creatine levels in the body are located in the testes, heart, and brain.

Outside of bodily production, small amounts of creatine can be found in fish and red meat. Unfortunately, creatine in food is easily destroyed through the cooking process.

Creatine is also popularly taken as a supplement to boost energy in physical activity. The purpose of creatine supplementation is to improve workout training power and efficiency to provide better results in a shorter amount of time.


What are the common types of Creatine?

 

Since creatine is one of the most popular supplements on the market, the selection is vast for exercisers, dieters, and body builders alike. Different types of creatine can be broken down into the following categories:

Buffered Creatine: Quickly converts creatine into the waste by-product creatinine; provides results with a smaller daily dosage.

Conjugated Creatine: Concentrated creatine in a micro-dose; provides better absorption with zero side effects.

Creatine Ethel Esther: Provides results with a smaller dosage; available in powder or pill form.

Creatine Monohydrate: Original version of creatine; requires sugar in the product formula for proper absorption.

Liquid Creatine: Convenient formula, although users have complained of product instability.

Micronized Creatine: Contains smaller creatine particles for quicker absorption and better mixing; users must drink up to 10 glasses of water a day for the best results.

Tri-Creatine Malate: A compound made up of malic acid and creatine monohydrate; higher water solubility compared to creatine monohydrate to prevent digestive discomfort.

Based on the categories listed above, Genesis Australia creatine can be found in a number of different forms, including pill, powder, capsule, and fine-grain. The kind of creatine that you choose is based entirely on preference since one type has not been proven to outperform another.



What are the benefits of taking Creatine?

 

Research shows that approximately 25% of professional basketball players and roughly 50% of professional football players use some type of creatine supplement.1 Creatine supplements are also popularly used by high school athletes for improved energy in football, wrestling, hockey, gymnastics, and lacrosse.

Clearly, creatine is popular for a reason. Here are some of the many benefits that you can expect from using a creatine supplement:

Improved performance. Creatine has been proven to enhance performance in short bursts during high-intensity exercise. More specifically, creatine can provide regular exercisers and athletes alike with noticeably improved energy levels when sprinting or lifting weights.

Creatine achieves these results by temporarily boosting the production of ATP; this provides a brief explosion of energy fuel for active muscles. In the
same vein, the use of creatine can help to reduce muscular fatigue by decreasing the waste by-product lactic acid that contributes to muscle exhaustion.

Big imageMore muscle mass. Creatine is used as a supplement to build lean muscle mass since it helps muscles retain water. For this reason, creatine is most often used by exercisers and bodybuilders hoping to gain weight in a short amount of time. 

The team at Genesis Nutrition estimates an initial water weight gain of up to 4 pounds within the first week of taking creatine. Muscles will continue to grow in size and mass as workout results improve thanks to higher energy levels from creatine supplementation.

Stronger muscles. As stated above, creatine can build mass and strengthen weak muscles. Based on research from the Cochrane Collaboration, studies revealed that creatine supplementation can provide advantages for serious muscle conditions, like muscular dystrophy, Parkinson’s disease, Huntington’s disease, and congestive heart failure.2

Along the same lines, creatine can help to compensate for muscle loss that often comes with age. How does this work exactly? Creatine activates fast twitch muscle fibres that are often the first to atrophy as the body ages. The condition, called sarcopenia, can be greatly reduced or even eliminated when older adults supplement with creatine.

What Are the Potential Side Effects?

 

Creatine is considered safe when used at the recommended dosage for the majority of people.

One common side effect of creatine use that many exercisers overlook is dehydration. Creatine works to increase mass and muscular strength by drawing water to muscles in the body. If you don’t drink large amounts of water while taking a creatine supplement, you could easily become dehydrated during exercise.

It’s also important to recognize that many creatine supplements on the market may be combined with other stimulants like caffeine or herbal ingredients. If you are sensitive to caffeine or herbal stimulants, it could result in side effects like nervousness, irregular heartbeat, and even stroke in some people.


Creatine Supplements: Timing and Dosage

 

The use of Creatine Monohydrate can be divided into two different phases:

1.   Loading: During the first week of creatine use, it’s recommended to “load up” the muscles with creatine. Depending upon product directions, a typical dose could range from 15-25 g per day for one week. As an alternative, you can stick with the recommended minimum dose of roughly 5 g per day to achieve the same saturation results, although this could take up to four weeks.

2.  Maintenance: Once you have hit the second week of creatine use, your muscles should be fully loaded and ready to receive a smaller daily dosage. Based on specific product directions, a daily maintenance dose could range from 5-10 g per day.

If you are in the loading phase, you can spread out your supplementation into smaller 5 g servings throughout the day.

The use of other Creatine products, including blended Creatine is best used by following the manufacturer’s directions.


Sources:

1. "Creatine - MayoClinic.com." Mayo Clinic. Web. 29 Nov. 2012
2. Pastula DM, Moore DH, Bedlack RS. Creatine for amyotrophic lateral sclerosis/motor neuron disease. Cochrane Database of Systematic Reviews 2010, Issue 6. Art. No.: CD005225. DOI: 10.1002/14651858.CD005225.pub2.