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Creatine FAQ
by Joseph Harris of www.CheapBodybuildingSupplements.com
For more information about Joseph Harris & CheapBodybuildingSupplements.com please click on the above banner.
Creatine
Definition and descriptions of supplements used in bodybuilding, fitness, dieting and training.
What is creatine?
Creatine Monohydrate is about 88% "free" creatine mixed with water (12%).  Creatine Monohydrate is almost identical in chemical structure to Creatine Phosphate.
How does it work?
ATP (adenosine tri-phosphate) is the muscles most predominant source of energy. When your muscle utilizes ATP to aid in muscle contraction, the ATP is broken down in to ADP (adenosine di-phosphate). ADP is then combined with CP (creatine phosphate) to recreate the usable compound, ATP. Creatine Monohydrate acts as a precursor to CP, this produces an abundance of CM & CP to combine with ADP to provide fuel for the muscle.
What is the best kind?
One can count on any reputable company to have quality creatine (no, I don't consider supplements made by retail stores "quality"). In my experience with both Olympic and Professional athletes as well as weekend warriors, I have found that there is NO difference in the effectiveness of delivery systems.  However, liquid creatine has failed to produce ANY results in most of the people I have trained, I'm not saying it's bulls**t, but I am saying be cautious. Creatine in its liquid form IS NOT STABLE (doesn't work as well or at all).
What are the real side effects?
Creatine can cause dehydration if an adequate supply of water is not consumed.
How much do I take?
2-3 grams is all that is necessary but taking more will not harm you in any way, 5 grams is a safe bet. Loading has been shown by "independent" studies to be more and less effective if loaded. You will not see a difference between 3 and 30 grams a day, try it. It also really doesn't matter when you take it, unless your creatine also has 75 grams of sugar per serving, in that case I would take it right before a half hour session of cardio.
When do I take it?
It really doesn't matter when you take it. However you might want to keep it away from the same time you take protein. They might fight for absorption.
What should I expect from creatine?
Creatine is effective for anaerobic exercise, that is activities that require quick, explosive bursts of energy. Creatine is not effective for endurance activities. during endurance exercises fat and carbohydrate are used for energy. Keep in mind, weight gain resulting from creatine use will be shed when  creatine use is discontinued. No, it's not muscle, the weight gain is water retention under the skin and in the muscle. While on creatine your muscle will be fuller and stronger. You will also have a better recovery time.
Effects on Creatine absorption if taken with insulin.
Consuming creatine in conjunction with a carb drink after the use of insulin will give the creatine a direct transport to your muscles.
Click on the below hyperlinks for for CheapBodybuildingSupplements.com recommended creatines:
Champion Power Creatine
Dymatize Micronized Creatine
Eclipse Creatine
IDS Creatine Titrate
ISS Effervescent Creatine
Nutrex Vitargo CGL
Disclaimer:
These terms are here to help you get a basic understanding of how supplements are used by the body. We are not stating that you should use supplements. You should seek the advice of a medical professional before starting the use of any supplement or supplementation program.
* Article by Joseph Harris of www.CheapBodybuildingSupplements.com.
* Back to Issue #7 Frontpage
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