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Creatine Supplements
Brought to the supplement market in 1993 with EAS’s Phosphagen, creatine is the granddaddy of ergogenic supplements. Creatine works by increasing intracellular ATP stores, thus increasing the muscles’ capacity for anaerobic power. For a more detailed explanation of this process, click here for an informative article about this unique compound.
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Creatine Supplements - cont.
While creatine monohydrate is the original and still best selling form of creatine, there are numerous other forms, or “salts” of creatine that have been developed to replace the monohydrate salt. The reason for this change, in addition to developments in supplement science, is that some people either do not respond to creatine monohydrate, and still others experience severe gastrointestinal distress, including cramping, bloating, and diarrhea. For these people, other options such as tricreatine malate, kre-alkalyn, –otherwise known as “buffered creatine,” and Creatine Ethyl-Ester (CEE) offer the same or similar results without the side effects some people experience. CEE while a bit more expensive than creatine monohydrate, the dose is significantly lower: 2-5 grams/day as opposed to 5-15 grams/day for monohydrate. Kre-alkalyn’s claim to fame is that due to its acid buffers, more creatine gets into the bloodstream, and is effective for creatine “non-responders.” In terms of gains, CEE, tricreatine malate, and kre-alkalyn seem to produce comparable gains in strength without any unwanted side effects. In addition to pure creatine products, transport formulas are also popular. Transport products contain some form of creatine mixed with a fast-acting carbohydrate, and/or herbal extracts, insulin mimicking agents, and other amino acids to enhance “cell-volumization,” -cells’ ability to swell with glucose and amino acids. Some of these formulas are effective in terms of the synergy between ingredients. Whatever product you decide to use is highly personal. For example, if you need to make weight for a sport, cell-volumizers, transport products, and monohydrate would not be a good idea, as they all cause water weight gain. CEE or kre-alkalyn would be a better choice. Also, follow the label directions on whatever product you choose rather than going with the traditional “loading period,” as every product has unique dosing requirements.
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