Taking Creatine Supplements: A Guide from the Experts
Although creatine has been the subject of extensive research and discussion over the past three decades, there still seems to be a lot of misinformation about this highly effective supplement. Sports Nutrition Industry Insider, James Grage, leans on his 25 years of experience in the supplement industry, as well as his experience as a CISSN sports nutritionist, to delve into the topic of "what type of creatine should you be taking and how". His insights are backed by the International Society of Sports Nutrition (ISSN), the ultimate source of information on sports nutrition and supplements.
Understanding Creatine: A Historical Perspective
The journey of creatine as a supplement began in the early 90s, specifically in 1993, when creatine monohydrate hit the market. This version of creatine, often known as the "tried and true" version, boasts over 1,000 published papers on its safety and efficacy. However, the supplement market, always on the hunt for the next big thing, has since introduced close to 20 different forms of creatine.
Creatine Selection: An Insider's Advice
Navigating the myriad of creatine forms can be daunting. Forms like creatine ethyl ester and creatine hydrochloride are marketed with promises of better absorption, enhanced performance, and improved solubility. However, none of these have proven to be more effective than good old-fashioned creatine monohydrate. Some have even proven to be inferior.
The Form Factor: Powder vs. Liquid
When it comes to creatine, the form matters. James recommends staying away from liquid creatine as it can convert to creatinine—a waste product—in solution. Although other forms of creatine have shown to be more stable in a solution, it doesn't necessarily mean they're more effective. The advice is to stick to a powder form. Most creatine powders available today are micronized, meaning they're broken down into smaller particles. This makes them finer, and they go into a solution better, eliminating a lot of the grittiness.
The Quest for Quality: Brands to Trust
Quality is key when it comes to choosing a creatine supplement. James recommends brands that use the German form of creatine, specifically those that carry the brand name 'CreaPure'. This brand, along with another version called 'CreaVitale', are among the most reliable. They target different audiences—the sports performance crowd and the health and wellness crowd respectively. Brands that use these forms of creatine usually display the respective logos. Be wary of brands that merely state 'German made creatine' without these logos.
The Creatine Intake: How to Maximize Benefits
Creatine loading is a common practice but is it necessary? The answer is no, but it is the traditional approach to maximize creatine stores quickly. While this approach can speed up the process, it can also cause gastrointestinal distress due to the osmotic nature of creatine. An alternate method involves taking 3 to 5g of creatine once a day over a period of 28 days. This method can alleviate potential discomfort and is just as effective as loading, albeit slower.
Creatine For All: Breaking Stereotypes
Creatine isn't just for men or bodybuilders. It's beneficial for women, teenagers, and even our aging population. It's a natural nutrient found in our body and in some of the foods we eat, like meat and fish. Besides the athletic performance and muscle-building benefits, research is showing other potential benefits of creatine, including brain function, injury prevention, and enhanced recovery.
Wrapping Up: The Case for Creatine
Creatine is a scientifically supported strategy to enhance performance, muscle building, and offers other potential health benefits. It's time to ditch the gym folklore and take advantage of the benefits of taking a creatine supplement. If you have concerns about potential side effects, remember to consult with a healthcare professional or a sports nutritionist.
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