whats the difference btw creatine mono and creatine ester?
Also i would like to add on creatine and its effects on strength increase short-term, can it be maintained and be long term, or does it leave the organism with neural stimulation to break a plateau and become stronger after the creatine cycle? I was wondering this cause it gives you the ability to put more workload and add on much more volume at a heavy weight in the gym. For those that tried it what results have you all gotten from creatine?
the difference is that creatin ester has an ester molecule attached which makes it more permeable through cell membranes. creatine is often misunderstood. it doesnt make you stronger so to speak it fuels the short term energy stestem by donating a phosphate to ADP during the synthesis of ATP. basically its a fuel for powerful contractions and your body has it already. the problem with supplements is that most people that use them dont need them and then use them incorrectly with no scientific basis to their application. also if you take a supplement at the wrong time and then go off of the supplements effects will quickly diminish. supplements like creatine should be used at the correct time during training for the correct period of time. in all liklyhood you dont need it, but im sure many will chime in saying how great it is cause they used it and there bench went up 15 lbs lol. the answer to your training goals isnt a pill. trust me.
I’m one of those that will chime in and say it’s one of the few things that I’ve used that works. I’ve used almost everything you can get at GNC over the years. Started taking free form amino acid powders in the early 1980’s when you couldn’t get them in capsule form. Yuch!
IMHO, creatine is probably the best supplement you can use after whey protein. Kreider et. al., put together an execellent 40+ page review article on supplements entitled EXERCISE & SPORT NUTRITION REVIEW: RESEARCH & RECOMMENDATIONS in Sports Nutrition Review Journal. 1 (1):1-44, 2004. (www.sportsnutritionsociety.org). They reviewed all the availabe research to date on almost every supplement out there. Here’s what they said about creatine. Oh, and the numbers that appear throughout the article are simply references. As you can see, it’s thoroughly referenced, citing over 13 references on creatine in the following paragraph alone.
Creatine. In our view, the most effective
nutritional supplement available to athletes to
increase high intensity exercise capacity and
muscle mass during training is creatine.
Numerous studies have indicated that creatine
supplementation increases body mass and/or
muscle mass during training 53 Gains are
typically 2 – 5 pounds greater than controls
during 4 – 12 weeks of training 54. The gains
in muscle mass appear to be a result of an
improved ability to perform high intensity
exercise enabling an athlete to train harder
and thereby promote greater training
adaptations and muscle hypertrophy 55-57. The
only clinically significant side effect reported
from creatine supplementation has been
weight gain 36, 53, 54, 58 Although concerns
have been raised about the safety and possible
side effects of creatine supplementation 59, 60,
recent long-term safety studies have reported
no apparent side effects 58, 61, 62 and/or that
creatine may lessen the incidence of injury
during training 63-65. Consequently,
supplementing the diet with creatine and/or
creatine containing formulations seems to be
a safe and effective method to increase
muscle mass.
whoa finally got a response after 2 weeks heh. Well anyways is it best to take it after workout with carbs like dextrose and maltodextrin maybe. I dont load im currently just taking 3 grams a day so my effects if anything is gonna come in later.