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Powerlifting Bench Press Techniques
Creatine Supplementation
What is it and how does it work?
Creatine is a compound that our bodies can get either through the food we eat or
from supplements. It was first introduced to the public in 1993 by EAS in their
product called Phosphagen. During muscular contraction it serves as an energy
source. To get a little technical, in order for our body to get energy we break down
ATP (adenosine triphosphate) to ADP (adenosine diphosphate), it is when all the
ATP have been broken down that a creatine molecule donates a phosphate group
to the ADP and this cause our body to have more energy. So basically when our
body does not have any more ATP molecules left to help produce energy that
creatine steps in and further increase energy production.
Where is it stored?
95-98% of creatine is stored in muscles and the rest is scattered through out the
body.
What are the different types of creatine?
- Creatine Monohydrate: is probably the most used and cheapest form of
creatine. It is made up of 88% creatine and 12% water so ever 1 gram of
creatine monohydrate is only 880mgs of creatine! They don;t tell you that on
the label!! - Creatine Phosphate: is the form of creatine that our body uses since
creatine monohydrate gets converted into creatine phosphate in our body. It
is this form that gives a molecule to ADP in order to increase energy.
Creatine phosphate is 62.3% creatine and 37.7% phosphate and studies
have not shown it to be better than creatine monohydrate. - Creatine Citrate: is the creatine compound that is the most water soluble
than the other forms. It easily dissolves into water (or whatever liquid you are
using) but it is only 40% creatine. Also there is no proof that it is better than
any other type of creatine. - Creatine Ethyl Ester (CEE) : is the newest type of creatine to hit the market
but is it worth the money? Supplement companies claim that it has a higher
absorption rate than any other form of creatine, but there are no independent
scientific studies conducted on this statement. It also does not cause the
bloating and water retention that other forms of creatine cause.
What is the best form of creatine to buy?
Okay the cheapest form of creatine you can buy is creatine monohydrate and the
most expensive one is CEE. Since there are no studies showing that CEE is truly
better than creatine monohydrate, I would suggest that monohydrate would be the
best bet. But if you have the money to spend (throw away) then try CEE and see for
yourself. But as for creatine phosphate and citrate, there is no scientific proof
showing that it works better than monohydrate.
What are the side effects?
Short-term side effects are upset stomach, muscle cramping, diarrhea and
dehydration. Usually these occur because people are not drinking enough water.
There have not been any long-term studies conducted so the side effects are
unknown. Remember if its making you feel worse than when you were not taking it,
stop using it!!
How should I take it?
Creatine should be loaded for 5 days, meaning take 4 serving of 5 grams for 5
days. Then take 5 or 10 grams daily to maintain. By loaded creatine you are
saturating your muscles very fast, but if you do not load it then they will be saturated
in 3 to 4 weeks.
For workout days take it right after you workout and on non workout days take it
whenever it is convenient.
What should I mix it in?
You should always mix creatine in a sugar drink, i.e orange juice, grape juice, etc.
Myths have developed that you can get better absorption if you mix it with a
carbonated drink or in hot water. As said these are just myths, for the best
absorption take it right after you workout mixed in a sugary drink!
What should I not take when using creatine?
You should not take any caffeine products, such as diet pills since creatine makes
your body hold water, while caffeine makes your body release water.
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