When it comes to creatine it is very easy to get lots in hype and marketing jargon. Today we look at what this substance actually does and which particular type is the superior according to science.
Working as a personal trainer I see folks regularly getting lost in the hype of supplements. Once you learn to spot the difference between a claim (usually followed by an asterisk) and scientific facts it becomes a whole lot easier for you.
We shall teach you which blend has the most research behind it, the results of which are somewhat surprising, and also teach you what to expect when using this particular supplement.
You could be using a Kre-Alkalyn product, a Monohydrate or an Ethyl Esther but the fact is the overall job of this product is the same. It's designed to increase your strength when performing explosive movements, it's that simple really.
So how does it do this?
A good way to explain this is to use a sprinter as an example. If you begin sprinting flat out as hard as you can, you will feel a horrible burning sensation in your legs after approximately twenty seconds. This sensation is called Lactic Acid and is your body's way of telling you to slow down while it recovers. Basically, your natural resources of this substance have evaporated and it needs to generate some more before you can sprint again.
So it's easy to see why athletes would use this supplement as it increases their body's resources and allows them to go slightly harder or slightly longer in their event. But what about regular gym users? Why would they use it?
Think about it. If you have more of this substance in your bloodstream while you hit the gym you will notice an increase in your explosive ability. This could mean one more rep in the bench press or a new personal best weight.
With all the different blends out there, however, it can be almost impossible knowing which one to purchase.
When it comes to science fact rather than science fiction, one blend stands above the others. Believe it or not that blend is Monohydrate. That's correct, the oldest and in most cases the most affordable of the whole range.
There is more evidence and research behind monohydrate than any other blend. Perhaps more than all of them put together. But as it's common knowledge that it's a cheap product to manufacture, companies have a difficult time trying to market new formulas. This is why they say unproven negative side effects occur with monohydrate such as water retention and bloating - both of which have been scientifically studied and proven wrong. It's like when a razor company sells a new product. Why should you spend $20 on a new razor when the last one was perfectly fine? They'll tell you the last one is obsolete and hype up the new one, of course. But ultimately they'd stop selling the old product if it was as bad as they make out when their new one is developed...
They have to get you to go from spending $10 per month to $50, remember, so scare tactics work quite well.
Overall, when it comes to creatine supplements you cannot go wrong with the trusty monohydrate option. It simply works and, better still, is backed up of two decades of scientific fact and not a single marketing claim followed by an asterisk. If you are figuring out how to build muscle and are looking for supplements to help you along the way, this is it.
Working as a personal trainer I see folks regularly getting lost in the hype of supplements. Once you learn to spot the difference between a claim (usually followed by an asterisk) and scientific facts it becomes a whole lot easier for you.
We shall teach you which blend has the most research behind it, the results of which are somewhat surprising, and also teach you what to expect when using this particular supplement.
You could be using a Kre-Alkalyn product, a Monohydrate or an Ethyl Esther but the fact is the overall job of this product is the same. It's designed to increase your strength when performing explosive movements, it's that simple really.
So how does it do this?
A good way to explain this is to use a sprinter as an example. If you begin sprinting flat out as hard as you can, you will feel a horrible burning sensation in your legs after approximately twenty seconds. This sensation is called Lactic Acid and is your body's way of telling you to slow down while it recovers. Basically, your natural resources of this substance have evaporated and it needs to generate some more before you can sprint again.
So it's easy to see why athletes would use this supplement as it increases their body's resources and allows them to go slightly harder or slightly longer in their event. But what about regular gym users? Why would they use it?
Think about it. If you have more of this substance in your bloodstream while you hit the gym you will notice an increase in your explosive ability. This could mean one more rep in the bench press or a new personal best weight.
With all the different blends out there, however, it can be almost impossible knowing which one to purchase.
When it comes to science fact rather than science fiction, one blend stands above the others. Believe it or not that blend is Monohydrate. That's correct, the oldest and in most cases the most affordable of the whole range.
There is more evidence and research behind monohydrate than any other blend. Perhaps more than all of them put together. But as it's common knowledge that it's a cheap product to manufacture, companies have a difficult time trying to market new formulas. This is why they say unproven negative side effects occur with monohydrate such as water retention and bloating - both of which have been scientifically studied and proven wrong. It's like when a razor company sells a new product. Why should you spend $20 on a new razor when the last one was perfectly fine? They'll tell you the last one is obsolete and hype up the new one, of course. But ultimately they'd stop selling the old product if it was as bad as they make out when their new one is developed...
They have to get you to go from spending $10 per month to $50, remember, so scare tactics work quite well.
Overall, when it comes to creatine supplements you cannot go wrong with the trusty monohydrate option. It simply works and, better still, is backed up of two decades of scientific fact and not a single marketing claim followed by an asterisk. If you are figuring out how to build muscle and are looking for supplements to help you along the way, this is it.
About the Author:
About the author: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our new video guide showing the five steps to a more powerful body and creatine.
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