The Top 5 Best Creatine Supplements
Creatine is a compound that is created naturally in our bodies in the liver. Its function is to supply energy for muscle contraction. The liver sends creatine-rich blood cells to the muscles, where it is stored. When we perform a short-term, high-intensity exercise, such as a 100m sprint or a compound lift, our bodies may use creatine to supply the working muscles with energy. This energy can last for up to 10 seconds.
Creatine needs to be taken in large doses to have a performance enhancing effect. In order to get enough creatine from food, you would need to eat around 2kg of raw steak per day! Vegetarians and vegans will have minimal creatine stores and meat eaters will struggle eating enough raw meat, therefore supplements are the best way to ensure you are getting adequate stores to boost your performance.
Creatine increases physical performance in short-term, high-intensity exercise
Creatine Monohydrate is the gold standard and has been used in the majority of studies and lab tests conducted. There are other forms of creatine that each have their own benefits, for example, ethyl ester increases the amount of creatine absorbed and your body doesn’t retain as much water as creatine monohydrate. Make sure you do enough research to see which product is right for you.
The benefits of creatine supplements:
1) It boosts muscular strength. For example, if you usually bench press a certain weight for 8 reps, with adequate amounts of stored creatine you might be able to push to 9 or 10 reps.
2) Creatine has a cell swelling effect, which means your muscle will retain more water than usual. Hydrated muscles mean better performance and nitrogen balance, however this does mean drinking a lot more water than usual.
3) Creatine is said to be the closest thing to anabolic steroids but without the health risks associated with steroids. It has anti-catabolic properties, which means your muscles are less likely to degenerate.
4) It is relatively cheap, especially creatine monohydrate.
Here are my personal top 5 creatine supplements:
5) Reflex Nutrition Creapure Creatine (500g) £14.82
4) BSN Creatine DNA (216g) £7.25
3) ProMera Con-Cret Micro Dosing Creatine HCI (24g) £13.95
2) Optimum Nutrition Micronised Creatine Powder (317g) £9.65
1) USN Creatine Anabolic (1.8kg) £24.95
Prices from Dolphin Fitness.co.uk (10.09.18)
Please read the label carefully to ensure you are taking the right amounts of the product.