Everything You Must Know About The Best Muscle Building Supplement

0

Creatine: What You Must Know About The Best Muscle Building Supplement

By Vince Del Monte – Author, No Nonsense Muscle Building

There are a number of critical muscle building supplements that we all know work because they’ve been proven both in the lab and among bodybuilders in the gym.  You know the key players – they are most likely already in your cupboards and you consume them habitually – creatine, protein, some form of preworkout formula and a fat-burning/energy supplement.

These are the tried-and-true players but when it comes to declaring only one of these muscle building supplements king, who receives the crown?

Creatine Monohydrate.

Creatine is an organic molecule produced by the body (from the amino acids arginine, methionine and glycine) and is also found in dietary meat sources.  More than a decade of scientific data has shown the significant impact creatine has on strength and power.

Although it’s not a fatu burner, creatine can help you trainer harder for longer periods, which is critical when dieting zaps your strength.  Creatine is traditionally viewed as a offseason supplement, but I believe it can remain in your regimen right up to competition time.

A lot people ask me about cutting out creatine before a bodybuilding or fitness model show, because they believe it will make they look watery.  I personally have not seen a negative impact of creatine taken right up to a contest, but if you wish to play it safe, you can cut it out two weeks before your competition day.

What is creatine ?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities.

Why should I take creatine ?

Muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights.  Therefore, the more creatine your muscles have, the more ATP they can make while you work out, and the longer and stronger your muscle can contract. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth.  Simply, creatine supports longer and more intense workouts.

How do I take creatine ?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

• Method 1: 7 days to load at 20 grams a day plus a maintenance of 3-5 grams a day afterward.

• Method 2: 3-5 grams a day all year round.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don’t have to go through all the hassle of loading.This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes before a workout and after a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

How to amp up your creatine…

Ribose. Ribose is a sugar found in all living cells and is a major constituent of genetic material such as DNA and RNA.  Ribose is an important initiator to the production of ATP.  Studies show that ingesting ribose increases muscular energy and endurance, and users report shorter recovery times.  Because both ribose and phosphocreatine are directly involved in the formation of ATP, it follows that taking ribose with creatine monohydrate can synergistically bolster the ATP energy pool!

How to powerize your creatine with ribose…

Creatine and ribose should be taken in equal amounts.  For the best results (assuming you’re not in a loading phase), take 3-5 grams of ribose and 3-5 grams of creatine monohydrate at the same time – 15 minutes before your workout and 15 minutes after your workout and in the morning on your non-traning days.

Avoid mixing creatine with caffeine

Creatine should never be taken with caffeine.  Research shows that taking both together can blunt creatine’s ergogenic effects.  Also avoid mixing creatine with acid-based drinks like orange and grapefruit juice because the low pH is said to degrade the effects.  Creatine should be consumed immediately after mixing it, as it has a tendency to lose potency, very quickly once mixed in a liquid.  Lastly, avoid alcohol intake with creatine.  Alcohol leads to dehydration and thus minimizes creatine absorption and it’s overall muscle-building effects.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine monohydrate. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that’s the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it’s chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Should I take creatine with sugar ?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don’t get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!  It’s the best muscle building supplement, ever.

END

If you liked this article, please click the “Share” button below.

Questions?  Post them below.