What is the best creatine? To answer this, the user must understand what creatine does and how it can be properly utilized. This post will help you understand the benefits of creatine, what to look for in creatine, and which brands are most cost-effective!
Creatine is the most-studied fitness supplement in the industry. Because of this, most professional researchers have agreed on one basic principle about creatine: “If you can lift one or two more reps, or 5 more pounds, your muscles will get bigger and stronger,” says Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma. The three most beneficial properties of creatine are:
- Creatine makes you gain quality weight. Initially you will see a 2-4lbs gain within the first week of taking creatine which can be attributed to water weight. Creatine is an “osmotically active substance; it pulls water into your muscle cells, which increases protein synthesis,” said Kerksick. Because your body is able to increase its workload, subsequent weight gains should be attributed to added muscle.
- Creatine greatly enhances recovery. In a study conducted by Santos and colleagues, creatine was found to reduce muscle cell damage and inflammation following rigorous anaerobic and aerobic exercise.
- Creatine volumizes muscle cells. A key property to creatine is its unique ability to increase water intake into muscle cells. This causes a more heavily muscles appearance, bringing a rapid increase in protein synthesis to every part of your body.
What should I look for in a company’s creatine before I buy it? Stop buying into marketing gimmicks! The most popular form of creatine is a powdered form of creatine-monohydrate. Companies will try and confuse you with different ways their product delivers creatine into the blood stream, promise you bogus results, and ultimately steal your money. A basic creatine-monohydrate should never run you more than $15lbs per pound of creatine. Anything else is fluff! Do yourself a favor and save your money on other important supplements.
Which brand(s) would I recommend? I’ve been using NOW Foods Creatine Powder for years and it does everything any other product will do – minus the extreme cost!
No bullshit, no fluff, no marketing gimmicks. Just 2.2lbs of creatine-monohydrate at a low, low cost ($0.55/oz). If you’re working out regularly and are not already supplementing with creatine, take my (and the world sports scene’s) advice and begin taking it now!