King Creatine: Your Expert Guide To The Sovereign Muscle-Building Supplement

For a long time, confusion surrounded creatine monohydrate like football players on a fumble. Everyone wanted a piece of the ball, but everybody had questions: is creatine safe and effective, or is it dangerous and over-hyped?

I'm Layne Norton, a natural pro bodybuilder and Ph.D. in Nutritional Science. With my background, I can cut through the bro-science and bring you the true science.

Let's clear the field and get to the core.

Creatine monohydrate is one of the most heavily researched and widely debated supplements available. Ever. It's also one of the most effective. Learn what it is, how it works, and why you should be using it.

Crea-what?

Let's start at the top. Creatine mono isn't some super-chemical created by a bodybuilding Tony Stark. It's actually an organic acid found naturally in food, and it exists in significant quantities in meats like beef and fish.

Creatine is nitrogenous, which means it's nitrogen-containing, and is made from a combination of 3 amino acids (the building blocks of protein): glycine, methionine and arginine.

In humans, approximately 95% of creatine is stored in skeletal muscle where it exists as creatine phosphate and can donate its phosphate molecule during certain metabolic processes. We'll discuss the importance of this in greater detail soon.

Building muscle takes a lot of work, and to get the most out of the gym you've got to put your best effort into it.

Build Those Boulders with Creatine Monohydrate! Crea-who?

If you're wondering whether you can benefit from creatine supplementation, consider your fitness goals. Creatine is primarily for people who are looking to maximize muscle, strength, and/or performance gains.

So, if you're trying to get bigger, stronger, and maybe even lift longer and heavier, creatine can help. If you're not trying to do any of these things, go take a nap and come back when you're ready.

The Energizer Bunny

Creatine supports these goals because it can be used as a source of energy for anaerobic work, which includes high-intensity weight training and cardio work like sprinting.

Supplementing with creatine has been shown to significantly increase the concentration of creatine in muscle. Remember that, in muscle, creatine is found as creatine phosphate and can act as a phosphate donor. Our body's energy currency - a molecule called Adenosine Tri Phosphate, or ATP - happens to use phosphate to power certain cellular processes.

During exercise (and other activity), ATP is broken down to Adenosine Di-Phosphate (ADP), where it loses one of its phosphate molecules. The loss of this phosphate essentially provides the energy to power your cells during any activity, including exercise.

As your ATP stores become depleted, performance can suffer. Creatine phosphate can help restore ATP by donating its phosphate to ADP to reform ATP. In this way, creatine can help improve performance and has also been shown to increase strength and power.

Size Matters

While all this performance and strength stuff sounds great, I'm sure you may be wondering what creatine will actually do for your body.

Creatine has also been shown to increase lean body mass, mostly through increasing the fluid content of muscle cells. While this may seem like an 'artificial' increase in lean body mass, keep in mind that muscle cells that are better hydrated are also more anabolic.

Additionally, creatine has been shown to increase the activity of muscle satellite cells, which may increase the overall capacity for long-term muscle growth.

So Many Options!

Every few years, it seems like the latest and greatest form of creatine comes out. Creatine monohydrate is the most common, and the most studied, form of creatine on the planet. It has proven its worth in research time and time again.

Nonetheless, many other forms of creatine exist - too many to name here - but none have shown the consistent results of creatine monohydrate. Fortunately for you, creatine mono is generally the least expensive form of creatine available, so it's good for the muscle and the wallet.

How Much, Man?

There are two traditional ways of taking creatine monohydrate. You can take 3-5g per day (depending upon muscle mass), which will saturate your intramuscular creatine stores in a few weeks. Or, you can load creatine at 15-25g for the first 4-5 days, which will saturate the muscle cells more rapidly.

While loading saturates the muscle cells faster, the downside is that you do not assimilate the majority of that creatine, so those on a budget may consider it wasteful.

Timing Is …

Many people consume creatine post-workout since it's been speculated that taking creatine after training will lead to better uptake of creatine into the muscle.

In all likelihood, however, this is splitting hairs. Consistent supplementation of creatine at 3-5g per day has been shown to saturate muscle cells, mostly regardless of time consumed. Therefore, I suggest consuming your creatine whenever it's most convenient.

Pack Your Stack

Creatine has been shown to work synergistically with both beta-alanine and HMB, so users who want to maximize creatine's benefits should consider supplementing with those products, as well.

Of course, your usual supplement foundation of a multivitamin and protein - whey and/or casein - still applies.

What To Choose

As a rule, I recommend purchasing supplements whose maker can provide lab analysis of their products. This ensures that what's on the label is actually in the bottle.

Based on current research, it appears that creatine monohydrate is the most effective creatine product available on the market today. If you are going to spring a few extra dollars for anything, then go for a micronized form of creatine monohydrate to improve mix-ability.

Other Sides To The Story?

When creatine was introduced to the market as a supplement in the early 90s, many anecdotal and theoretical side effects were brought up as potential concerns - including kidney and liver problems, dehydration and cramping. Thus far, short- and long-term research studies have demonstrated no side effects of recommended creatine use on kidney, liver and/or the heart. Additionally, creatine has not been shown to increase the incidence of cramping.

There is some evidence that creatine can increase dihydrotestosterone levels. Some have theorized that this may cause an increase in acne, but this has yet to be demonstrated.

Finally, strong anecdotal evidence exists that some users may experience gastrointestinal distress when loading creatine. This is likely caused by excess creatine intake exceeding the GI tract's capacity to absorb it, which could lead to gas and cramping due to the unabsorbed creatine.

If you experience GI distress during creatine loading, try reducing your creatine intake until you reach a comfortable level of intake. Alternatively, skip loading entirely.

Finally, if your physician has advised you against using creatine, then you should avoid it.

That's A Wrap

The bottom line is that creatine is one of the most effective and affordable supplements on the market today. I suggest it for anyone looking to improve muscle mass, strength and performance.

Forget the fumble of misinformation. Now that you know the facts, you can grab the ball and claim your creatine.

About The AuthorCompetitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success

Muscle Energizer And Strength Builder!

View the original article here

Hardgainer Helpers: A Supplement Guide For The Mass-Hungry

 

There are thousands of muscle-building workouts and meal plans. If you call yourself a "hardgainer," then you've tried at least half of them with only mediocre results. And you're ready to go Tasmanian Devil on the next person who says you just aren't eating enough.

Of course you have to hit the gym hard and pack in high-quality food to gain mass. You already know that. You're here because you need big-time help from supplementation.

So what supplements, you ask? Well, I'm glad you did, because I want to steer you in the right direction so you can start correctly using the right supplements for building muscle.

That's why I built a pyramid. No, in this case it's not a gargantuan stone structure built in the desert like the Great Pyramid of Giza. However, if the pharaohs of Egypt came to me today asking for a supplement plan to help them get jacked, I'd give them this one.

Ascend the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of the Kingdom of Muscle.

Setting the Foundation: Beginner Supplements

These products may not get glossy ads in the big magazines, but if you want to get big and strong then these better be in your cupboard or gym bag.

Multivitamin/Mineral

Eating a large amount of fresh fruits, vegetables and other foods will go a long way to giving your body its necessary vitamins and minerals. But when you're pursuing serious muscle gains, you will deplete a lot of those vitamins and minerals during training and then recovery.

You can't feel vitamins and minerals working inside your body, but they play major roles in your energy production, ability to recover, the growth and development of muscle tissue, your immune system, and your brain, heart and hormone function.

That's why you should help support your body's ability to function at peak performance with a high-quality multivitamin/mineral supplement. Don't be fooled by the grocery-store version of this supplement. Choose the highest-quality product in your price range.

Check out the reviews and ratings on products in the Bodybuilding.com store, and you'll see the products that have actually been helping people just like you achieve satisfying results.

Benefit from a wide mix of vitamins and minerals that support healthy body function and optimal performance.*

Keep up with basics with Multivitamins

Tips on using multivitamin/mineral supplements:

Guys - you don't really need a multivitamin that contains iron. If you choose a one-a-day type that does, follow the dosage guidelines carefully.Ladies - most women's multivitamins contain a little bit of iron to offset the loss from monthly menstruation.The easiest time to take a multivitamin is usually in the morning with breakfast. It's a good idea to take your multivitamin with food to help with digestion. Many multis have 2 per day servings, so take the second one with lunch.

Protein Powder

Hopefully you already have a protein powder supplement in your arsenal. If not, get one right now. It can be a real daily challenge to chow down on 1.5-to-2 grams of protein per pound of body weight, the going recommendation if you want to put on some serious muscle. If you're a hard gainer, you're going to have to push your limits.

Enter protein powder to help you reach your goals. Super-convenient, delicious, clean and nutritious, protein powders are serious players in the supplement world. There's a massive range of options: whey protein, soy protein, egg protein, beef protein, plant protein or protein blends, ready-to-drink shakes, meal-replacement packets or powders, zero-carb to medium-carb, sugar-free varieties, fruit flavors or the classic chocolates and vanillas.

If you really need it, there are weight gainers. These protein powders pack in usually two, three, or four times the amount of calories than the regular powders. Hardgainers may definitely benefit from investing in a high-quality weight-gainer product.

Getting sufficient protein is a must if you want to maximize your results. Lift yourself to LARGE with protein supplements!

Help you gains with Protein Supplements

Branched-Chain Amino Acids (BCAAs)

With the third category of your supplement foundation, we're still supporting the most important aspect of building muscle: your ability to recover and repair. Recovery and repair of muscle tissue means new growth!

BCAAs are all about recovery, and they're rock stars at it. L-leucine, L-isoleucine and L-valine are the BCAAs. They are all metabolized in muscle - not in the liver like the other amino acids. Taking BCAAs may help provide your muscles with fuel for training, building blocks for constructing new muscle fibers, and support for strength and power. It's like getting three red shells in Mario Kart - you have three separate chances to blow the competition off the track, blasting you to first place.

In this case, the competition is any obstacle that keeps you from gaining muscle. You want to pass those obstacles, right? Start off with the foundational supplements.

Stacking the Pyramid: Progressive Supplements

Creatine

Since arriving in the early 1990s, no product has been hyped as much as creatine.

Um, that's because it works.

Your body has natural creatine stores, but when you start working out, those stores are depleted. Scientists found a way to provide a convenient source of creatine to supplement what we get from food. They keep tinkering with different formulas to get the most efficient and effective form. There's still a lot of debate about what the best type of creatine is for people wanting to build muscle.

So if you've never taken creatine, start with the basic creatine monohydrate product, an unflavored powder. Pure creatine monohydrate--micronized creatine is another great version of the classic-isn't a stimulant, so you won't feel a difference. But creatine works to support muscular strength, endurance, explosive power, and recovery.

Basically you'll get help banging out a few more high-intensity reps during your workout, pushing yourself to the next level of training, which could translate to the next level of gains. Creatine can be considered a foundational muscle-building supplement, but you should cover the previously-mentioned supplements first before moving on to a performance product like creatine.

Don't be afraid to browse your creatine options: micronized creatine, monohydrate, kre-alkalyn, creatine magnesium chelate and more. Some products (especially creatine monohydrate) will recommend a loading phase, and some won't. Make sure to read the label carefully. You might need a magnifying glass to read the microscopic print, so invest in one of those too.

Promote strength, power, and lean muscle with creatine - the biggest selection of creatine products at the best prices!

Find out what the Creatine hype is about

Glutamine

Here's another great recovery supplement. Glutamine is the most abundant amino acid found in the body and is a great anti-catabolic agent. It helps muscle fibers avoid the "breaking down" process. Glutamine also supports the immune system and the growth and development of muscle tissue. It can be taken before, during or after training. You can also take it throughout the day.

The longer your muscles remain torn down and tired, the more time you waste not building muscle. That's why recovery supplements are key to expanding your wardrobe - literally, because your shirts won't fit all your new muscle, right? At least that's the idea.

Reaching the Pinnacle - Elite Supplements

Pre-Workouts

I know I said you can't trust the sparkly ads you see in magazines, and I stand by that. But you will see a lot of pre-workouts in these types of ads, and some of these products actually do support stellar energy levels and workouts that'd make ancient Vikings proud.

Once again, check out the reviews and ratings of the products you check out. Many products have a proprietary blend, which means you won't know how much of each ingredient is included. But common ingredients include caffeine, creatine, arginine, beta-alanine, citrulline, carbs, and sometimes vitamins, minerals or electrolytes.

Pre-workout boosters encourage energy and focus so that you can blast through your workouts and see results fast!

Give your workout an extra kick with
Pre-Workout Boosters

Tips to using pre-workouts:

Take frequent breaks from your pre-workout, otherwise your body will adapt to having the stimulus. That means you won't see the same effect over a long time. Take a break every 3-to-4 weeks for at least 3-to-5 days.If you take these products too late in the evening then you may have trouble sleeping at night due to the stimulant content.

Carb Formulas

Carbohydrates are a hot topic in the bodybuilding world. As your body's preferred source of energy, you tend to use carbs up fast when you train with heavy intensity. For hardgainers, it's important to get in a lot of clean carbs that will help power you through training and replace your muscular energy stores after training.

Just like with the protein, you can get carbohydrates from a variety of actual foods. There are also complex carbohydrate formulas out there that can help you get fast and convenient carbs for quick recovery. Carbs also may help stabilize your metabolism. You can mix these carb products with your protein powder to make a meal replacement or use carbs in your post-workout shake.

Supplement Like an Egyptian - Stick to the Pyramid

Although it may be tempting to want to reach to the top of the pyramid and pluck the coolest sounding products from their sacred place, don't do it. Here's why: they're booby-trapped, Jones, and here comes the giant boulder to squish you to your doom!

Well, okay, not quite, but you won't see good results from the top-tier products until you've got the rest squared away. Without the foundation, the pinnacle of the pyramid is just a small, triangular shaped structure sitting on the ground ... going nowhere.

Building muscle takes time. Supplements are not magical cures for gaining muscle. You must put in the hard work and effort into your workouts and nutrition. Only then can you invest in supplements, and even then it will still take more time than you want it to. That's okay, because it takes time even for the pros!

Supplements can support your goals, especially you hardgainers out there. For the convenience factor and the help with recovery, supplements are a no brainer. Start building your supplement pyramid, bro, unless you want your muscles to resemble those of a mummy!

 About The AuthorBodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

View the original article here