Creatine Monohydrate
Creatine Monohydrate has been shown in multiple studies to improve exercise performance and thus is a staple supplement for many athletes. The theory behind its beneficial effects is related to rapid energy use in the cell. The most proximate energy molecule in the cell is ATP. However, stores of ATP on standby for use will allow about 5 to 10 seconds of maximal work before being depleted. Once this happens, the cell looks to creatine monophosphate to transfer additional phosphate groups to adenine di phosphate (ADP) to acquire more ATP. This translates into a few extra reps when lifting weights, or several additional seconds of output in other exercises like running, swimming or biking. All of us naturally have a supply of creatine phosphate to support energy when our ATP is consumed in a maximal effort. By supplementing with extra creatine, our cells can load up with additional phosphate (bound to creatine), allowing us to push our work outs to the next level. More vigorous workouts translates into bigger gains. Therefore, creatine is not a supplement that works immediately. It works over weeks and weeks of improved workouts. Therefore, supplementing with creatine while not really pushing yourself in the gym is likely to make little to no difference in your progress or performance.
Some advocate loading for 1 week with 15 to 20 G of creatine a day. This will bring your cells to saturation more quickly, however, it is reasonable to take a maintenance dose (between 5 to 10 G per day) to start, and slowly after 20 to 28 days, your body will be saturated to the same degree as loading the first week. There is some evidence that getting creatine inside the cells requires insulin. Therefore, many advocate taking a high glycemic carbohydrate in conjunction with creatine to ensure maximal cellular uptake. A good example of a high glycemic carb (one that induces a very intense insulin spike) is a potato. Table sugar, glucose and dextrose are also examples. Fructose, the sugar in fruits like apples (also part of sucrose or table sugar) has a very low glycemic index of only 19 and would NOT be a good choice if the goal is to stimulate the uptake of creatine into the cells via an insulin surge.
Many also advocate cycling creatine, i.e. supplementing for 1 and half to 3 months and then going off creatine for a month. There is no research to advocate either for or against this practice. However, creatine does pull water into the cells along with it via an osmotic gradient. Therefore, careful attention to hydration is important and it is reported that not maintaining hydration may be the cause of muscle cramps.
I prefer at this point the product from Transparent labs. As usual, their product contains clearly labeled packaging so that you know exactly what you are getting. In addition to Creatine monohydrate, they also include HMB (beta-hydroxy-beta-methylbutyrate), 2 G. On their website, there is a link to a study that showed a small improvement in lower body strength in resistance trained men after 9 weeks when supplementing with HMB 3 G per day. Other studies have also shown a small increase in fat-free mass (i.e. lean muscle mass) with supplementation with HMB. What is still not clear is whether this improvement would occur in men already supplementing with creatine monohydrate. Another study in college aged participants showed that 3 G per day of HMB supplementation improved maximal oxygen consumption (a measure of aerobic capacity) by a small amount.
The Transparent Labs creatine also contains Bioperine, which is a black pepper fruit extract. It purports to have clinical studies that verify that it can significantly enhance the intestinal absorption of supplements such as creatine monohydrate. No studies were listed on the web site of Transparent labs for this claim however.
I prefer at this point the product from Transparent labs. As usual, their product contains clearly labeled packaging so that you know exactly what you are getting. In addition to Creatine monohydrate, they also include HMB (beta-hydroxy-beta-methylbutyrate), 2 G. On their website, there is a link to a study that showed a small improvement in lower body strength in resistance trained men after 9 weeks when supplementing with HMB 3 G per day. Other studies have also shown a small increase in fat-free mass (i.e. lean muscle mass) with supplementation with HMB. What is still not clear is whether this improvement would occur in men already supplementing with creatine monohydrate. Another study in college aged participants showed that 3 G per day of HMB supplementation improved maximal oxygen consumption (a measure of aerobic capacity) by a small amount.
The Transparent Labs creatine also contains Bioperine, which is a black pepper fruit extract. It purports to have clinical studies that verify that it can significantly enhance the intestinal absorption of supplements such as creatine monohydrate. No studies were listed on the web site of Transparent labs for this claim however.
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