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Tag Archives: benefits of supplementing with creatine

  • Pair Creatine with These 4 Supplement Ingredients

    Creatine monohydrate is one of the classic fitness supplements. Long before you had shelves lined with hundreds of options, creatine was one of the only options available. The fact that it's still widely used within the industry speaks to how effective it is.


    Modern supplement research has shown creatine's ability to support intra-workout performance, boost muscle building, and enhance recovery. Studies have also revealed a variety of useful ingredients outside of creatine that can support your fitness goals. What's more, some of these ingredients work best when paired together. (1-2)


    Let's take a look at the top 4 ingredients to combine with creatine to maximize fitness performance and physique goals.


    Beta Alanine

    Famous for that flushed and tingling feeling you get from taking it, beta alanine is found within most pre, intra, and post-workout supplements today.


    Studies suggest that supplementation with beta alanine can dramatically improve intra-workout performance. What's more, it supports your recovery and muscle building while increasing carnosine levels.


    Creatine is broken down into adenosine triphosphate, which is the preferred fuel source for muscle mass. Combining this with beta alanine, you have an intra-workout duo that is sure to enhance performance and results. (1-6)



    Glutamine is an amino acid that has been a staple of recovery and muscle building for years now. Glutamine may be able to alleviate the inflammation and soreness you feel post-workout. This is useful as you'll be able to get back into the gym faster with less pain.


    What's more, glutamine helps to protect your lean muscle tissue from breaking down due to a calorie restricted diet or over training. (7-9)


    Pairing glutamine with creatine provides your muscles with the fuel they need to perform while offering an elite level of protection from catabolism and soreness.


    Looking for the ideal creatine and glutamine supplement? Make your own with the Amino Z Supplement Builder! You control the ingredients and the dosage while using on the highest quality supplements. Try it today!



    Caffeine is another ingredient that has become extremely popular within the fitness world. Most people rely on caffeine to start their day so it should come as no surprise that caffeine's energy boosting benefits have become commonplace in fitness.


    Caffeine can do more than boost your energy levels. Studies suggest that caffeine can help boost your performance and alleviate post-workout soreness. (10-11)


    Combining caffeine with creatine is an obvious thing to do. Caffeine boosts your energy while creatine supplies muscle tissue with usable fuel. It's a winning combination.



    Arginine Alpha-Ketoglutarate is a super charged version of L-Arginine and it's incredibly effective for any fitness enthusiast looking to boost workout performance with an emphasis on nitric oxide levels.


    Higher N.O. levels have been shown to promote that classic pumped feeling of tight muscles while lifting. AAKG has been shown in studies to support intra-workout performance while aiding in lean muscle growth. (12-14)


    AAKG is an obvious choice to pair with creatine. It supports your workout performance while promoting higher levels of nitric oxide for better pumps. Combine this creatine as a fuel source and you're sure to see an improvement during your workouts.


    Make Your Own Creatine Supplement

    If you want to invest in a supplement that can support your fitness performance and results, why leave it to chance that you'll find the ideal supplement? You can make your very own supplement creatine with the Amino Z Supplement Builder.


    You control which high quality ingredients go in to your masterpiece. Follow our guidelines above or add ingredients to your liking. You're in control! Try the Amino Z Supplement Builder today!




    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.


    1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.


    1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.


    1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.


    1. Saunders B, DE Salles Painelli V, DE Oliveira LF, DA Eira Silva V, DA Silva RP, Riani L, Franchi M, Gonçalves LS, Harris RC, Roschel H, Artioli GG, Sale C, Gualano B. Twenty-four Weeks of ?-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise. Med Sci Sports Exerc. 2017 May;49(5):896-906. doi: 10.1249/MSS.0000000000001173.


    1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.


    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.


    1. Piattoly, Tavis. L-glutamine supplementation: effects on recovery from Exercise. Louisiana State University and Agricultural and Mechanical College. (4 – 9) August 2005.


    1. Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17(3):227-41.


    1. Costill DL, Dalsky GP, Fink WJ. Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports [1978, 10(3):155-158].


    1. Kennedy DO, Haskell CF, Wesnes KA, Scholey AB. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacol Biochem Behav. 2004 Nov;79(3):401-11.


    1. Willoughby DS, Boucher T, Reid J, Skelton G, Clark M. Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exercise. Int J Sport Nutr Exerc Metab. 2011 Aug;21(4):291-9.


    1. K. Hnia, J. Gayraud, G. Hugon, M. Ramonatxo, S. De La Porte, S. Matecki, et al. L-Arginine Decreases Inflammation and Modulates The Nuclear Factor-?b/Matrix Metalloproteinase Cascade In Mdx Muscle Fibers. Am J Pathol, 172 (6) (2008), pp. 1509-1519.


    1. B.I. Campbell, P.M. La Bounty, M. Roberts. The Ergogenic Potential of Arginine. J Int Soc Sports Nutr, 1 (2) (2004), pp. 35-38.
  • Creatine Types: Everything You Need to Know

    When supplementation first started to see a dramatic rise in popularity decades ago, your options were limited. Now, you can literally spend days going over all of your options. One of the classic supplements has evolved over time as well. Creatine has become a staple to every type of fitness enthusiast from the athlete to the weekend warrior.  The difference is that you have more to choose from than just Creatine Monohydrate.


    Let's take a look at the different types of creatine, their differences, and which one will serve you best.


    Proven Benefits of Creatine


    Before we discuss the differences between each form of creatine, let's quickly review the benefits that have been shown by science.


    Many studies have confirmed that creatine is an effective means of supplementation when it comes to supporting athletic performance. Creatine is used during high energy demands such as exercise. 5 grams of creatine a day has been shown to support these energy demands, improving intra-workout performance.


    Creatine is famously used by bodybuilders as a means to support lean muscle mass. Creatine does NOT directly increase muscle size. What it does is improve performance. Through better performance, your strength and power levels will increase. From this, you'll see better results in terms of muscle size. (1, 2)


    Now that we have our benefits laid out, let's take a look at the highlights between each type.




    This is the classic form of Creatine. Through leaps and bounds in supplementation technology, we now have a monohydrate without the bloating side effects that were commonly reported years ago. This is the subject of most studies so you can't go wrong with Monohydrate as it's extremely effective and inexpensive.


    Micronized Creatine


    Micronized is famous for having a smaller particle size. You're still getting Creatine Monohydrate but you'll need less of a dose. You'll notice the serving sizes are very small. It offers the same benefits as Monohydrate and it's been reported by companies to have a better absorption rate but this has never been proven in an official study. It's usually a bit more expensive than Monohydrate.


    Ethyl Ester


    This is Creatine Monohydrate that has an organic compound known as an Ester attached to it. Does this mean it's better for you? No. Creatine Ethyl Ester has been shown to be less effective than Monohydrate. It's reported to have a higher absorption rate but again, this has never been shown. Price wise, it's usually much more expensive than Monohydrate.


    Tri-Creatine Malate


    As the name suggests, Malate is made up of three Creatine Monohydrate molecules and they are combined by one molecule of malic acid. So what does this mean for you? Although studies have yet to prove this, it's been reported that the molecule of malic acid greatly increases absorption and assimilation resulting in better recovery, energy, and performance.


    Buffered Creatine


    You don't see Buffered Creatine as much but those few companies swear that it's superior to Monohydrate. It's claimed to be fully absorbed by the body without resulting wasting of the creatine product. One popular study proved this to be untrue. It was tested against the classic Monohydrate. The results showed Buffered Creatine was inferior to the bodybuilding original. (3)


    Liquid Creatine


    Finally, we have Liquid Creatine. You'd think being in liquid form would be beneficial for absorption and effectiveness but this isn't the case. Creatine is faster to breakdown in its liquid form, making it less effective.




    Despite the big claims made by supplement companies, Creatine Monohydrate is still king. With Monohydrate you know what to expect because all of the studies have been based on it. It's proven and it's inexpensive so what more could you ask for? If I had to pick one more type of creatine to buy, it would be Tri-Creatine Malate but only if it's on sale.




    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.


    1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.


    1. Andrew R Jagim, Jonathan M Oliver, Adam Sanchez, Elfego Galvan, James Fluckey, Steven Riechman, Michael Greenwood, Katherine Kelly, Cynthia Meininger, Christopher Rasmussen, and Richard B Kreider. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012; 9: 43. Published online 2012 Sep 13. doi: 10.1186/1550-2783-9-43.
  • Benefits of Supplementing With Creatine

    There are many myths and misconceptions concerning the use of creatine. We discuss the benefits of supplementing with creatine.
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