Tag Archives: best creatine to build muscle

  • 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

    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

    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.

     

    AAKG

    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!

     

     

    References

    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.
  • The Best Creatine Supplement to Build Muscle

    There are so many creatine supplements available - which one do you choose? How do different creatine products differ? Let's take a look at some various powders and discuss the best creatine supplement for your muscle building goals.

    A quick background on creatine...

    Okay, so you've decided to take creatine. What exactly does it do? In this brief article, we are not going to discuss the specific chemical pathways that take place, but rather take a very general view. (I have written about creatine in detail previously, so you may wish to search this up). So, here goes:

    Creatine does not directly facilitate muscle growth. However, it does saturate muscle cells and thus increases your muscle's ability to lift more weight. More weight lifted can induce greater trauma leading to further hypertrophy (or muscle growth).

    As I said, a very general overview!

    So many types of creatine - what is the best form?

    With creatine monohydrate, creatine malate, creatine ethyl ester, kre-alkalyn creatine and other creatine's now available on the market, it's no wonder that the world of creatine supplementation is a confusing one!

    You may be very happy to know that creatine monohydrate is the most comprehensively researched creatine product available on the market. Other forms have minimal (and sometimes no) objective scientific backing to confirm that your investment will pay off.

    You may have heard of kre-alkalyn, which gained a lot of popularity a couple of years ago. In mid 2007, the ISSN conference in the United States concluded:

    Kre-alkalyn supplementation has no beneficial effect on creatine-to-creatinine conversion rates.

    This compared Kre-alkalyn to standard creatine monohydrate. The additional investment was a complete waste, according to these findings.

    Consequently, we do not sell kre-alkalyn supplements in our store.

    Considering that creatine monohydrate has been so well researched and practically proven to be effective for the majority of the population, this would be a great investment. Other forms of creatine may have been shown to be effective, but not to the same extent.

    Creatine - mixed or pure powder?

    So the question becomes whether to invest in a pure creatine monohydrate powder, or spend the additional money on a pre-mixed product.

    A creatine monohydrate powder, such as the Dymatize Creatine is a very popular product because:

    • It is highly cost effective
    • It has solid scientific evidence backing up it's effectiveness
    • It's a great product

    However, if you do intend on supplementing with creatine monohydrate from a pure powder, you should consider consuming it with a high glycemic index carbohydrate, such as dextrose or glucose. This causes an insulin spike that enhances creatine uptake.

    A pre-mixed creatine supplement is also a very popular choice because:

    • Most taste great
    • Many contain high GI carbs and other ingredients to enhance uptake
    • They are more convenient than standard creatine monohydrate powder

    One of our best sellers, BSN NO-Xplode does contain creatine (along with many other ingredients). Gaspari SizeOn is also a very popular creatine product.

    Other creatine notes

    Creatine won't always work for everyone, so it may be worthwhile giving this supplement a go and seeing how it works for you.

    Initially, you may experience some minor stomach discomfort, which is quite common.

    You may experience weight gain after supplementing with creatine after a few days. This is normal and is due to a greater amount of water being retained within muscle cells. Be sure to drink plenty of water when supplementing with creatine!

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