100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:
Skinny Guy's Guide To Creatine.

Learn how skinny guy muscle building expert, Vince DelMonte, helps you choose the best creatine powder and build 20 pounds of rock-hard muscle without drugs, supplements and training less.

By: Vince Del Monte

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!

To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance.

There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier. Now that's a solid combo!


What Is Creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth.

RELATED ARTICLE
atp ATP: Energy's Currency!
If one has ever wondered just how we are able to summons the energy to perform a number of activities under a variety of conditions, the answer, in large part, is ATP. Without ATP, ones body would simply fail to function. Learn why...
[ Click here to learn more. ]

By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.


How Do I Take Creatine?

To load or not to load, that is the question! You have two research-proven options to choose from. Each method will appeal depending on a variety of reasons:

  • Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.
  • Method 2: 3-5 grams a day for the long term.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

RELATED ARTICLE
Creatine: Why Use It? Creatine: Why Use It?
Creatine has been recognized as a product that delivers on its promise of improved strength. In this article we will review creatine benefits, who will benefit, types to buy and much more.
[ Click here to learn more. ]


What Kind Of Creatine Should I Buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people have forgotten about simple, powdered creatine. All you need to know is that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see that the creatine bottle you have bought, as Creapure as their source of creatine, then you know it's the good stuff.


Click Image To Enlarge.
Author, Vince DelMonte.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

    View Creatine Monohydrate Products Sorted By Top Sellers Here.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results.

    View Creatine Ethyl Ester Products Sorted By Top Sellers Here.

Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

RELATED ARTICLE
Creatine Super Feature. Creatine Super Feature.
This will be an introduction and first of seven parts regarding misinformation surrounding the very well known supplement, Creatine. See what the experts have to say.
[ Click here to learn more. ]


Should I Take Creatine With Sugar?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout.

On non-training days, creatine would be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.


Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days.

Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!


BodySpace Members

What creatine products are the members of BodySpace Taking?


defixon - BodySpace


thebeast1 - BodySpace


ivy78 - BodySpace

  • Goal: "I would like to add more muscle so that I can compete someday."
  • Creatine Product: Universal Animal Pump


BiologyBabe - BodySpace - Articles

BODYSPACE: STRENGTH IN NUMBERS
BodySpace BodySpace!
Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily!
[ Click here to learn more. ]

About The Author:

    Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com

    He specializes in teaching skinny guys how to build muscle and gain weight quickly, without drugs, supplements and training less than before.

    I am still working on those other ones as well.

Skinny Guy's Guide To Creatine.
vince@vincedelmontefitness.com

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Vince Del Monte's Main Page

Back To The Articles Main Page.

Related Articles
Grounds For Debate: The Truths About Coffee
Ask The Supplement Guru: Omega 3 Vs. Omega 3-6-9
Supps For Skeptics: 4 Supplements For People Who Don't Take Supplements



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

2

Comments

Showing 1 - 2 of 2 Comments

(5 characters minimum)

      • notify me when users reply to my comment
cjmeismer

Rep Power: 0

  • rep this user
cjmeismer

Awesome article bro!

Dec 27, 2011 9:57pm | report
Showing 1 - 2 of 2 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com