Creatine 101
Creatine is a natural constituent of cheese and meat, with the highest concentration found in red meat. Creatine is naturally found in the body, and is made from the amino acids arginine, glycine, and methionine. Your body can only store a finite, and small amount, before it has to synthesize more. This process takes place in the kidneys, liver, and pancreas.
Creatine works it's magic, by helping your body synthesize more ATP than it normally would be able to. ATP, or Adenosine triphosphate, is produced in the mitochondria (the powerhouse of the cell), and is the "power" that fuels any short-term muscular contractions. When a muscle contracts, bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). Energy released by this "Holy Union" powers and contracts the muscle.
"The biggest thing to hit bodybuilding since protein!"
The myriad of possible health benefits from creatine supplementation is mind-boggling; with potential uses beyond bodybuilding and fitness. Here’s a quick rundown:
- Increases strength and endurance
- May increase protein synthesis
- Decreases fat stores
- Exhibits properties as a neuro protectant. May be useful in combating certain neuro disorders, under certain conditions.
- May increase alertness, by elevating ATP production in the brain.
- May be helpful as a neuro protectant under hypoxic conditions.
- May help maintain strength in individuals with certain musculo-skeletal, and muscle wasting diseases.
Different types of creatine
Most studies conducted on creatine, used creatine monohydrate, this type of creatine is bound to a water molecule. Creatine by itself is unstable, hence binding it to a more stable molecule, will yield better assimilation.
Creatine Monohydrate has hundreds of studies proving it's "Real world" effectiveness. Some users however, are non-responders. The "OLD" thinking was to combine creatine with a simple carbohydrate, which would illicit an insulin spike. The ensuing spike would transport the creatine into the muscle, forcing more than your body would normally absorb. While this worked great, there is still the concern of the extra calories consumed by this method, and the bloating and GI discomfort some users report.
"Here I come to save the day!"
Because of these issues, new types of creatine have been developed over the years. The most widely known alternate source is CEE, or creatine ethyl ester. This creatine increases absorption, by bonding an ester (think of it as an extra molecule), to the creatine molecule. This in turn helps improve absorption, as esterification will allow it to be absorbed in adipose (fat) tissue, where normal monohydrate does not.
Creatine Gluconate, on the other hand, is bound to gluconic acid, and a chelated mineral. Chelation is a process of binding a mineral to an amino acid, which enhances bioavailability.
Tri-creatine Malate combines creatine with malic acid. Malic acid is important in energy production and is an intermediary in the krebs cycle, which helps keep the creatine molecule intact once ingested. Once in the stomach, it is then readily broken down and absorbed into the bloodstream.
Forearmed with this knowledge, you should be able to pick which creatine is best for you. We have a variety of creatine products and blends, to help you achieve your ultimate physique!