One Form of Creatine Remains Bodybuilding's
Most Clinically Validated Super Supplement
When it comes to surviving and thriving amidst scientific scrutiny and the popular criticism of so-called "experts," creatine monohydrate
is king. Indeed, no supplement has ever walked away with a reputation as sterling as that currently possessed by creatine monohydrate. No longer can people say it's too new or not enough research has been performed. Hundreds of published studies are available which have examined creatine monohydrate's impact on performance or as an ergogenic.
One of the better referenced review papers on this topic by researchers at Texas A&M indicated that over 70% of published studies report a positive impact on performance [1, 2]. It works, plain and simple! For example, exercising athletes typically see a 5% to 15% greater increase in strength, power,
and the total reps/sets completed during maximal efforts. When added to a regular resistance training program, creatine monohydrate supplementation
is associated with greater gains
in strength, fat free mass
and performance [2, 3]. What's really impressive is these effects are also seen as scientists dive deeper into this story of growing muscles
In this respect, researchers have found that creatine use along with resistance training leads to significantly greater expression of key proteins called transcription factors that promote muscle growth
as well as a greater expression of the genes that build the fibers found in our muscles [3, 4]. Additionally, a second study found that creatine use favorably improved the expression of genes associated with many aspects of healthy cell growth and development .
In effect, science has been slowly and deliberately arriving at a conclusion that bodybuilders have long known (from their own experience) to be true. Creatine builds size and strength.
Buyer Beware When Considering Alternative Forms of Creatine
The popularity of creatine skyrocketed through the late 1990s and it has continued to be an industry leader with an estimated $2.7 billion in annual sales. With this sizable market, the development of "new" forms of creatine was perhaps inevitable. You are likely familiar with them: creatine malate, creatine pyruvate, creatine citrate, creatine ethyl ester, etc. Before believing the hype, consider that studies involving creatine monohydrate (the most widely tested and original form of creatine used) have revealed that little to no degradation occurs during normal digestion and an estimated 99% of creatine monohydrate
taken by mouth is either taken up by muscle or excreted in the urine.
For these positive reasons and the absence of clinically documented side effects [7,8], scientists have questioned the need for improvements . The reality is that few of these modifications have been tested for their stability (or ability to prevent breakdown). In fact, when they have, they've proven to be inferior. Tallon and Child compared the stability of creatine ethyl ester, an extremely popular form of creatine in recent years that has been touted as having greater bioavailability (which is surprising in itself considering monohydrate has 99% availability) and stability. These authors found the creatine ethyl ester was actually less stable than creatine monohydrate . While new forms of creatine continue to be developed, the reality is that an overwhelming majority of the available literature supports the use of
If It's Not Broke Don't Fix It: Just Look for the CreaPure Logo
Given the number of companies with creatine products and the massive market share that exists for creatine sales, a consumer might think it would be difficult to know which creatine monohydrate to purchase. As we discussed before, using a creatine monohydrate product currently has the most benefit on a per-gram basis compared to other types of creatine compounds. This means you are getting more of the good stuff and less of the things that aren't proven to work .
A few places exist throughout the world where companies can get their creatine monohydrate, primarily China and Germany, but the best is produced by a company called AlzChem in Germany. In fact, AlzChem has a corporate history that goes all the way back to SKW Trostberg, one of the original producers of creatine when it came to market back in the 1990s. These people know creatine production and have been doing it the right way for years now. Many reports exist of companies sourcing their creatine with Japanese or Chinese producers only to find they contained fillers and other impurities that decrease the positive effects you will see with creatine supplementation
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Fortunately, it's easy to know you are getting a creatine product from AlzChem. Just look for the CreaPure logo. CreaPure is a registered name owned by AlzChem and this logo represents the highest quality and safety production standards in the world. In fact, CreaPure has been reviewed and recognized as safe by the European Food and Safety Authority. No other creatine product has earned that distinction.
ProSource Creatine is Your Best Source of 100% CreaPure Creatine
Creatine monohydrate is arguably the most researched and most effective sports supplement in the world today. Scientific studies regularly demonstrate its positive impact over exercise performance and medical evidence continues to pile up for its positive benefits on a number of clinical populations. Companies continue, with little success, to improve upon creatine monohydrate, the most researched and popular form of creatine studied and used by athletes. And yet, mega-hyped supplement companies continue to bring to market dozens of mass builders with "new and improved" creatine alternatives. Really, you'd think these companies would know better by now.
Building on a 20 year pattern of industry success and quality, AlzChem, the manufacturer of CreaPure, produces a creatine monohydrate of unparalled success and quality. ProSource has a well-established reputation as a company that builds its products on a firm foundation of proven, reliable science. That's why, when ProSource brought its Creatine Monohydrate
product to market, it contained 100% CreaPure creatine monohydrate. Why? Because it works. The result is an elite-quality creatine product priced at virtually the same per-gram cost of inferior creatines.
1. Kreider, R.B., Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem, 2003. 244(1-2): p. 89-94.
2. Buford, T.W., et al., International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr, 2007. 4: p. 6.
3. Willoughby, D.S. and J. Rosene, Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc, 2001. 33(10): p. 1674-81.
4. Willoughby, D.S. and J.M. Rosene, Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc, 2003. 35(6): p. 923-9.
5. Safdar, A., et al., Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiol Genomics, 2008. 32(2): p. 219-28.
7. Kreider, R.B., et al., Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and cellular biochemistry, 2003. 244(1-2): p. 95-104.
8. Mayhew, D.L., J.L. Mayhew, and J.S. Ware, Effects of long-term creatine supplementation on liver and kidney functions in American college football players. International journal of sport nutrition and exercise metabolism, 2002. 12(4): p. 453-60.
9. Jager, R., et al., Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 2011. 40(5): p. 1369-83.
10. Child, R. and M.J. Tallon, Creatine ethyl ester rapidly degrades to creatinine in stomach acid. , in 4th Annual Meeting of the International Socity of Sports Nutrition2007: Las Vegas, NV.