10 Things You Need To Know About Creatine
Number #2: Contrary to what many supplement companies would have you believe, creatine monohydrate is still SUPERIOR to modern versions of the product
Number #3: One should take 5 grams creatine monohydrate 30-45 minutes prior to training and 5 grams after to replenish your creatine stores. Studies have shown that these are the two most effective times to supplement with it
Number #4: The researchers measured the concentration of myostatin in the subjects blood. Weight training reduced the concentration. And training using creatine reduces the concentration even further. Good old creatine is a myostatin blocker.
Number #5: Creatine does about the same for your brains as it does for your muscles, according to a study from the British University College Chichester, which appeared last year in Psychopharmacology. Just as creatine enables your muscles at the end of your sets to make a few extra reps, it also helps tired brains to think more clearly.
Number #6: Imagine this: you give a 90 kg bodybuilder 45 g creatine for 6 days in a row. The effect is a 5 percent increase in the amount of phosphocreatine in his muscles, making him 10-20 percent stronger.
Number #7: Footballers, sprinters and athletes who do sports that require repeated explosive bursts could benefit from combining creatine with caffeine. After loading up with creatine for a couple of days they perform even better if they then add a dose of caffeine, according to sports scientists from Taiwan in the European Journal of Applied Physiology.
Number #8: The creatine ethyl ester [CEE] had hardly any effect. The quantity of creatine in the muscles increased by a small amount, but the ordinary creatine [CRT] worked better.
Number #9: It is necessary for athletes and bodybuilders to increase their water intake while supplementing with creatine because it throws off water and electrolyte balance in the body.
Number #10: Here’s some more of the surprising health benefits of creatine:
•Fights inflammation following muscle damaging exercise
•Improves brain performance
•Improves long- and short-term memory for vegetarians
•Speeds recovery in patients with chronic obstructive pulmonary disease
•Helps mitigate symptoms for those with neuromuscular disorders
•Prevents DNA mutations in aging cells (8–16)