Creatine - Supplements Descriptions

Creatine
(Ultimate Nutrition)

by Gary F. Zeolla

Creatine is one of the most researched sports supplements there is. And most of the research shows it is a safe and effective supplement for those engaging in sports requiring short bursts of high intensity muscle contractions, like the powerlifting I compete in.

During intensive exercise, the body first uses its muscular stores of ATP (andesine tri-phosphate). The ATP is converted into ADP (andesine di-phosphate). Once the stored ATP is depleted, the body utilizes stored creatine phosphate (CP) to reconverted the ADP into ATP. Once both ATP and CP are depleted, the exercise must stop long enough to allow the body to restore the ATP levels. But creatine supplementation increases the stores of creatine phosphate (CP).

What this means is an exercise can be continued for a longer period (i.e. more reps can be done in a given set) and shorter rest times are required between sets as the APT is replenished quicker. I have especially found the latter to be true. With creatine, I can rest a little less time between sets, and I feel stronger on second and subsequent sets of a given exercise.

There are lots of brands of creatine available, but I like Creapure(r). From research I have done, this is considered to be the purest form brand of creatine available. It is certified as being pharmaceutical grade. This is the highest grade of supplement one can get. What this means is there are no impurities in it. Creapure is manufactured in a GMP (Good Manufacturing Products) facility in Germany but then marketed in the USA under different brands. Two brands that contain Creapure are Jarrow Formulas and Ultimate Nutrition. So with these brands, you'll be getting high-quality creatine.

The importance of using high quality creatine was noted in a research study on creatine I read some time ago. It mentioned that in all the studies done on creatine, there were never any side effects noted. However, there have been anecdotal reports of side effects from creatine use. The researchers explained the apparent discrepancy by stating that the reported side effects outside of studies were probably due to impurities in the creatine the people were using. So stick to using a high quality product.

I especially like Ultimate Nutrition's Creapure. Unlike the Jarrow product, it is micronized. This means the particles are smaller, so it mixes up in even cold water easily, with no clumping whatsoever. I would assume it is also absorbed more easily in the body.

The label states, "HPLC tested and analyzed 100% purity... guaranteed to be free of impurities and by-products: creatinine (CRN), dicyandiamide (DCD), and dihydrotriazline (DHT) according to present analytical methods." So it is pure creatine, nothing else. Note, HPLC stands for high performance liquid chromatography. "HPLC is used to separate components of a mixture by using a variety of chemical interactions between the substance being analyzed (analyte) and the chromatography column" (Wikipedia).

Creatine is best taken about half an hour before or immediately after a workout. I personally mix 4 grams in with my pre-workout drink. It is also best to take creatine with carbohydrate, like maltodextrin, brown rice syrup (available at health food stores), or Ultimate Nutrition's Pure Muscle Carbs. Such carbs increase insulin levels, which helps to drive the creatine not the muscles cells. It should be noted, that fruit juice is not as effective in this regard.

Note also, that some report getting bloated from creatine. I do not have a problem this problem if I take it before or after a workout. But if I take it at other times I do. I can only assume that the creatine is used up when I take it before a workout or it is used to replenish muscle creatine if I take it afterwards. But if taken apart from a workout, there’s no use for the creatine, so for some reason that causes the bloating.

Along these lines, many recommend a "loading" phase, taking five grams of creatine five times a day for the first five days. That is a complete waste of money, and the reason many experience bloating from creatine use. The only reason that was ever done was in an initial research study the researchers wanted to get the participant's creatine levels up as high as possible as quickly as possible to shorten the length and thus cost of the study. But by taking just five grams a day, you will end up with the same creatine levels, it will just take a couple of weeks. But you'll save yourself the negative side effects and using up half the container of creatine the first week.

Another point to note, creatine degrades if left in a liquid for a period of time. So it is best to mix it into your pre- or post-workout drink immediately before use. Do not mix it up hours ahead of time.

A final point to note is that there are a lot of "specialty" creatine products. These products claim to increase the absorption by adding elements like arginine or alpha lipoic acid or by using a different form of creatine than the creatine monohydrate found in most creatine products. I have tried some of these products but have not found them to work any better than a high quality creatine plus maltodextrin or brown rice syrup. But one thing they will do is lighten your wallet quicker. So save yourself some money and get Creapure via Jarrow or Ultimate Nutrition and some maltodextrin or brown rice syrup rather than any specialty creatine product.

Jarrow's Creapure is available from WebVitamins and MuscleSurf.
Ultimate Nutrition's Creapure is available at Bodybuilding.com.
Ultimate Nutrition's Pure Muscle Carbs is also available at Bodybuilding.com.

The above article was posted on this site May 7, 2004.
It was last updated June 18, 2008.

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