Creatine Myths Debunked

Creatine is the most researched sports nutrition supplement and plays a powerful role in energizing the muscle tissue and enhancing athletic performance. Creatine is derived from three amino acids (Arginine, Glycine and Methionine) which when combined by the liver, creates creatine.

Creatine has received blame for muscle cramps, dehydration, and kidney failure but to date, not one of these claims have been substantiated. In fact, most have been proven false. Creatine is not on the IOC's (International Olympic Committee) banned substances list and is legal for use in all athletic competitions. Considering the fact that the IOC has a zero-tolerance policy and even substances such as caffeine are controlled by the IOC, you can be assured that creatine is safe to use.

Most people will cycle creatine by taking it for 2 months, then cycling off it for 1 month. Trial and error is necessary in order to find your optimal cycle. Athletes should keep using creatine until the benefits are less noticeable. After a short break of say, 2-8 weeks, you can resume your cycle once again.

The following list is just a sample of the different types of creatine amongst the many that are available on the market.

Creatine Monohydrate – the standard creatine that most athletes consume. The recommended dosage is 5 grams of creatine per serving daily. There is a loading phase for the first 3-5 days of 15-20 grams daily divided into 3 or 4 doses. Some users report side effects such as bloating and muscle cramps. If you experience bloating, mix it in warm water to increase solubility.

Kre-Akalyn Creatine – this form of creatine utilizes an advanced PH correct buffer that prevents the breakdown of creatine in the stomach acids. The theory is that the creatine becomes more bio-available, no loading phase is required without any bloating or water retention.

Micronized Creatine – it's your standard creatine monohydrate that is processed to extra fine microns ensuring better dispersion and digestion.

Concentrated Creatine – the new kid on the block, this form of creatine is reported to be 99 more powerful than standard creatine monohydrate. A ¼ teaspoon has the potency of over 5 grams of regular creatine. Concentrated Creatine maximizes bioavailability and because it doesn't dissolve, it doesn't get into your bloodstream and into your cells thereby greatly increasing potency.

Creatine Glycerol Ester - the glycerol allows the creatine to be easily absorbed, and creatine allows glycerol to be forced into the muscle cell to create a fierce anabolic environment for vascularity, muscle pumps and growth.

Creatine Ethyl Ester (CEE) – the esterification increases the lipopholic abilities uses fat more efficiently to permeate the cell wall and exert its effects upon cellular function. This means, that the dosage requirements are lower, but the absorption of esterified creatine is increased.

If you're needing a little motivation or that extra edge to reach your physical goals, consider taking a creatine supplement and raise your athletic abilities to the next level.