Top Creatine Supplements and Information on creatine forms and functions
There are a lot of creatine articles out on the internet today. Because of that, we passed on the opportunity to write about creatine facts and supplements for the longest time. Though over this time questions were still being asked, which made us realize this – the current articles on the internet are not answering your questions. With that in mind, here is our bodybuilder to bodybuilder (and aspiring bodybuilder) discussion on creatine facts as well as letting you know what the best creatine supplements out there are.
Article Contents: (Jump Ahead!)
- Best Time to take Creatine / how to take it
- The Different Types of Creatine (differences)
- Top Creatine Supplements 2014
- Make Creatine Dissolve Better
- Comments and Questions
When to Take Creatine
Like all supplements, there is an optimal time to take creatine. Here are the most common times athletes take it, as well as the benefits and disadvantages of these timings. We know that you probably want to know the best time to take creatine, and we’ve included that below based on our personal experiences and facts!
Taking Creatine Pre Workout
The vast majority of weight lifters take creatine pre workout; that is, within 30 minutes of going to the gym. The theory behind this is much like taking stimulants; that creatine will be able to immediately absorb and influence your performance. It is important for you to know that this is not the case. Even the most advanced forms of creatine such as HCl take time to first reach the duodenum, second absorb into the blood, and third enter into muscle cells to participate in respiration. So, for even the fastest absorbing creatine forms, this process will take at least 2 hours for full benefit, despite your body’s increased nutrient uptake during exercise.
The second popular time that bodybuilders take creatine is post workout. We’re not going to pull your chain, post workout is the best time to take creatine based on our research and personal experience. This is due to the biological factors that occur during the post workout window. First, creatine is most depleted after working out. Second, your post workout meal will naturally spike insulin and provide carbs for optimal creatine assimilation. Third, since creatine both expands muscle cells and acts as an energy source, it promotes muscle synthesis by both triggering growth and powering the process of growth.
Really, the only caveat with taking your creatine post workout is its interaction with caffeine (if you still have it in your system). Those of you not taking a pre workout don’t need to worry about this. See, in order for creatine to assimilate at peak efficiency it often crosses membranes as a hydrated molecule (aka with water). Therefore, during creatine uptake we seek conditions where water is flowing into your cells (with carbohydrates to spike insulin which helps too). This is your typical post workout scenario, and that’s why we think post workout is so perfect.
However, with the use of ultra-potent caffeine loaded pre workouts there comes a problem. Caffeine has a dehydrating effect on the body, meaning it counteracts the hydration process that creatine needs to get into your cells. Now, we don’t expect you to stop taking your pre workout by any means. If you’re like us, you love taking the stuff! In moderation of course…
What we propose instead, is to finish your workout and begin your post workout meal; but then take your creatine directly after your meal when you feel the caffeine dyeing down. If it doesn’t fade enough, wait a bit longer and then take it. This is ok since it’s going to take a good while for all that food to leave your stomach anyways.
Best Time to take creatine
As you can tell, post workout is the best time to take creatine. However, this won’t be possible for everyone. So, what are you to do? Well, if you cannot get your creatine down right after working out in your post workout window; then when is your next meal? As long as it’s not directly before bed, you should be good taking creatine.
If you are a night lifter, then we haven’t solved your problem yet. For you, breakfast or lunch will be the golden hour. Just make sure you are actually eating a solid meal and getting enough liquids down. Also, your morning coffee can and will mess up your creatine uptake; so supplement at lunch if that’s better (just meet your water and carb needs).
Creatine in Pre Workout Supplements – What’s the deal?
Nearly every pre workout supplement contains creatine, with the exception of creatine free pre workouts of course. The function of creatine in your pre workout is often ‘slightly noticed’ or functional towards the end of your workout when it begins to find its way into muscle cells. Though overall, the creatine in your pre workout supplement is ineffective and possibly ‘buffering’ for your next gym session. In addition, pre workouts often contain downwards of 2,000 mg (2 grams) of creatine at most. This is not an effective clinical dose. With that being said, if supplementing with creatine is something you are conscious of and want to pursue – you can take a separate creatine supplement in addition to your pre workout. Simply take your creatine supplement as we recommend above.
Different types of Creatine
Aside from different brands, there are also many different forms of creatine on the market. These ‘differences’ are not an actual change in the creatine itself, rather a difference in the transport vector of creatine. Compare transport vectors to cars, buses, planes, boats. Depending on your unique genetic composition, certain forms of creatine will enter your muscles more effectively. Here is a brief overview of those different forms or ‘transport vectors’ of creatine. Often you will have to try them in order to determine which is most effective for you.
Old Forms- Creatine Monohydrate.
New Forms- Creatine: AKG, Nitrate, Magnesium-Chelate, Ethyl Ester, Malate, HCl, Kre-Alkalyn (buffered).
Multi-creatine formulas - There are several multi-creatine formulas available for creatine supplementation. The advantage here is multiple modes of delivery offering a full spectrum approach to supplying creatine. In addition, the use of multiple forms has demonstrated a ‘timing effect’, where different modes of creatine activate at different thresholds of activity.
Top 10 Creatine Supplements (Currently Top 5)
The best creatine supplements 2014
#5) EFX Kre-Alkalyn Creatine
Kre-Alkalyn is a buffered form of creatine monohydrate distributed by EFX. Research suggests that creatine monohydrate absorbs best at pH in and around 7 (neutral pH). However, upon ingesting creatine supplements, the creatine must first pass through the stomachs acidic domain with a pH as low as 2. Such drastic pH differentiations can alter a portion of creatine molecules to be non-functional. In addition, acidity can ‘travel’ with the creatine preventing the optimal pH of 7 from being reached. The solution to this problem, is buffering the creatine molecule so that pH of 7 is guaranteed. In turn, this facilitates a much greater uptake of creatine in the monohydrate form.
#4) Muscletech Creacore Creatine HCl Supplement
Creacore by Muscletech is a super-concentrated creatine HCl supplement that also contains a clinical dose of fenugreek, which supports healthy testosterone levels. This supplement contains nearly 2,000mgs of creatine HCl per scoop which is twice the amount found in ‘Concrete Creatine’. If affordability is an important consideration when it comes to creatine, take comfort in Creacore’s average price of $30 per 80 servings. That is a phenomenal value for a very effective product.
#3) Arnold Iron Cre3 Creatine Nitrate Supplement
Arnold’s brand new Iron Cre3 features creatine nitrate along with muscle growth and hydration support. Creatine Nitrate is the same creatine found in Cellucor’s C4 (the two products work well together), this form of creatine absorbs rapidly in respect to other creatine types available. This product is ideal for bodybuilders and athletes who prefer to take their creatine pre-workout, however, is still effective through other timing schedules.
#2) Controlled Labs Green Magnitude Creatine
Green Magnitude is a duel creatine blend which contains di-creatine malate and magnesium creatine chelate in addition to betaine, L-taurine, and L-tyrosine. These two creatine forms offer advanced absorption, as well as enhanced molecule stability complements of the magnesium chelate. Green Magnitude contains a total of 5,000mgs of creatine, potent enough for serious bodybuilders.
#1) Beast Creature – The Best Creatine Supplement
Beast’s Creature creatine contains over 3,000 mgs of 4 different creatine forms, offering a full spectrum approach to creatine supplementation. The 4 creatine types contained are: creapure monohydrate, buffered creatine, creatine magnesium chelate, and creatine AKG. This multi-form creatine also contains absorption and circulation enhancers to maximize the efficiency and power of Beast’s Creature creatine. Larger bodybuilders may need to take 2 servings, but we remain confident that for the time being, Creature is the best creatine supplement.
Getting Creatine Monohydrate to Dissolve
Monohydrate is the most popular form of creatine, mainly because of its low price point. But man, this stuff can get frustrating when you try to get it to dissolve (which it must in order to be used by the body). Now first, what exactly is ‘dissolved’ you may ask? Stupid question? No. See, a lot of guys confuse ‘in suspension’ with ‘dissolved’. When you stir up your creatine and none is on the bottom of the glass but the liquid looks cloudy and gritty, that is ‘in suspension’. When you stir your creatine until there is no visible powder and the clarity of the liquid returns with the exception of dyes; that is ‘dissolved’.
So, how do you get it properly dissolved when it clearly doesn’t want to? Easy, take creatine the way it was originally taken back in the day – heat it up! So, after your post workout meal go ahead and set some water to heat on the stove. Once it’s pretty hot (doesn’t need to boil) carefully transfer it to a cup and add in your creatine powder. From there, stir until it’s properly dissolved which won’t take too long. Now, you are good to go and will both get better uptake as well as less gas/bloating if that was an issue for you
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