Creatine is often used as a bodybuilding supplement, you've probably already heard about it even if you aren't a bodybuilder due to its popularity. There are a lot of myths and misconceptions surrounding creatine; what it is, how it works and how to use it. BMW will give you all the information you need.
First, I will answer all the commonly asked questions on creatine, dispelling all the myths. Then I will give you a basic breakdown of
the common creatine products out there and my recommendations. Finally, I will
show you how to use it.
Commonly asked
questions
What is Creatine?
Creatine is a substance produced by the body and is used to
provide energy to cells in the body, mainly muscle cells. It is also found in
some foods.
Is it an anabolic
steroid, is it legal?
Creatine is not a hormone; is not an anabolic steroid.
Creatine is naturally found in food and produced in the body. It would be
impossible for any sports body to ban creatine supplements, it would be as
absurd as banning multivitamin supplements.
Can women take it?
Yes
Will it cause
masculinising effects in women?
No, it is not a hormone. Substances that cause
masculinisation/virilisation are typically male hormones with an androgenic
component such as testosterone.
What is the purpose
of supplementing it?
By taking extra creatine, you ensure that you are not
deficient as heavy exercise can deplete creatine levels. By ensuring adequate
creatine, you improve muscular endurance and power.
Does taking creatine
make a difference?
Taking creatine can improve muscular endurance, increase
strength and power and help muscle growth in combination with a high protein
diet and training program. It is clinically proven to improve performance.
How much difference
does taking creatine make?
Not a lot. It will not cause you to pack on mountains of
muscle. You may gain some water weight and it will make a small difference if
taken in sufficient quantities alongside a sufficient training program.
Is it worth the
money?
Basic creatine monohydrate is very cheap if you shop around.
If you are serious about your diet and training then yes, the boost is worth
the small amount of money you will spend.
If I have a perfect
diet do I need creatine?
Probably not. But you probably don't have a perfect diet.
All the different
creatine products
Supplement companies have devised an amazing range of
creatine based compounds in order to find an optimum way to deliver creatine to
the body. The original, most studied and readily available creatine is creatine
monohydrate. Unless you have a specific reason I highly recommend just buying
basic creatine monohydrate. There are thousands of different branded creatine products but most of them are just
creatine monohydrate with a few fillers, a fancy name and tub and a high price
tag to match. Don't waste your money on fancy packaging.
Creatine monohydrate
The original form of creatine. It is proven to work and is
very cheap.
Creatine Ethyl Ester
An alternative form of creatine. Has a strong plastic taste
and is claimed to be more efficient and "not require loading".
Creatine does not have to be loaded, so unless you find monohydrate gives you
stomach cramps stick to monohydrate.
Magnesium Creatine Chelate
Creatine chelated with magnesium. Claimed to be more efficient
than creatine monohydrate and absorbed through a different pathway so often
combined with other creatine compounds. For the extra expense just buy more
monohydrate.
Creatine
Hydrochloride
A very efficient form of creatine with very few side effects
but expensive. If other creatine compounds give you side effects then buy this.
In my honest opinion, you are far better off just buying
cheap creatine monohydrate and taking lots of it than buying experimental, more
expensive, creatine products. Unless of course you find creatine monohydrate
gives you side effects such as stomach cramps in which case I recommend
creatine hydrochloride which is relatively side effect free.
How to use
creatine
Mix the powder with something, preferably your protein
shake, fruit juice or water, and swallow it. For creatine monohydrate start
with 5g daily and work your way up as you see fit. 5-20g daily is the typical
range used by bodybuilders.
You don't need to load it, pyramid the doses or anything
along these lines which you may have read in bodybuilding magazines. You do not
have to take "time off" taking it or anything else along those lines
either. Just take it daily at a consistent dose.
Basic creatine monohydrate is very cheap and it can help you
gain some more muscle. Get some standard creatine monohydrate and add it to
your regimen.
BMW
