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Pump Up The Volume


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A number of factors must converge for you to gain strength and pack on muscle. On the exercise or workout side of things, you have to resistance train and load (overload) your muscles. The more reps, sets and sessions of overload you complete, the more strength you will gain and the greater stimulus you will create inside your muscles for them to grow.

A few factors are important from the nutritional side as well, such as consuming enough calories each day and making sure you are getting frequent doses of high-quality protein such as ProSource's NytroWhey Ultra Elite to provide optimal amounts of the essential amino acids. At the same time, adding creatine monohydrate helps your muscles to complete a greater number of reps and sets with likely 5-10% more weight on the bar. This feeds the cycle and creates even more overload and thus an even stronger stimulus for you to grow.

In a field where people are always looking for the "next big thing," it's sometimes tempting to take creatine for granted. Do not succumb to this temptation. No other supplement has been around for so long, been subjected to so much scientific scrutiny, and emerged so vindicated. If you are an athlete looking to gain strength and power and gain fat-free mass, creatine monohydrate is the perfect solution. In 2003, Richard Kreider, PhD wrote what remains the definitive review on creatine monohydrate. In it, he concluded that of the hundreds of papers published on creatine supplementation, the vast majority showed it to have a positive impact on performance (Kreider 2003).

Don't Settle for Substitutes
In recent years, a number of buffered creatine offerings have been introduced, but none offers more value for your hard-earned money than creatine monohydrate. For example, alkalinized creatine and creatine ethyl-ester both tout greater benefits, but both of these have been shown in double-blind, placebo-controlled research to offer no improvements over creatine monohydrate, while being much more expensive (Spillane, Schoch et al. 2009, Jagim, Oliver et al. 2012).

At least those products, while being over-priced and under validated, have some semblance of manufacturer integrity behind them. The less said about creatine distributed from dubious sources in China and India, the better. These inferior-grade creatine products are chock full of impurities (dihydrotriazine, creatinine, sodium, and dicyandiamide) and so haphazardly processed they provide no benefit whatsoever (unless you regard cramps as a benefit). Unfortunately, if you're reading a product label that features generic "creatine monohydrate," you're probably holding a supplement that contains inferior creatine.

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this product!
Look For the Creapure Brand, As Found
In ProSource Creatine Monohydrate

Happily, finding the world's finest creatine doesn't involve any high-level sleuthing or a degree in nutritional science. Since the 1990s, the consensus gold standard in creatine potency, purity, and power has borne the Creapure brand. Manufactured in Germany by AlzChem AG, Creapure is the purest, most potent form of creatine monohydrate you can find anywhere. This unequalled purity level, combined with its superior micro-crystalline consistency, can mean greater absorption, greater cell volumization and greater gains in lean muscle growth than you can achieve with any other creatine.

And where can you find Creapure? Where else but in ProSource's Creatine Monohydrate product, which has always contained (and always will contain) 100% Creapure creatine. Why? Because it works. When you read about the enormous benefits experienced by test subjects in creatine clinical studies, you're almost certainly reading about people using Creapure creatine.

Yes, What Have You
Done For Me Lately?

Many people look past creatine because they think it is old school, but research continues to appear each year from research laboratories all across the world to demonstrate positives outcomes for creatine.

For starters, how many of you would like to improve sports performance as well as get stronger and have more endurance? To accomplish both of these goals, endurance as well as strength and power training must be completed and oftentimes this occurs during the same training session. This is called concurrent training and when performed intensely, this type of training can actually hinder acute performance (Kraemer, Patton et al. 1995). However, if you supplement with creatine monohydrate, you can avoid this counterproductive outcome, according to a 2014 study published in the European Journal of Applied Physiology. This study showed that one week of supplementing with creatine significantly increased upper-body (bench press) and lower-body (leg press) strength endurance after following an intense protocol of aerobic training when compared to placebo.

Another recent study was published in 2013 and reported that creatine can improve recovery ability after a damaging bout of exercise. In this study, participants supplemented with either creatine or placebo over a 15 day period and were exposed to two bouts of muscle-damaging exercise. When creatine was provided, subjects experienced significantly improved levels of muscle soreness, range of motion and creatine kinase (compared to placebo) (Veggi, Machado et al. 2013). Results from this study add an additional element to the benefits of creatine whereby not only does it help you train harder and stimulate greater adaptations, but it also helps to minimize soreness and optimize recovery, thus allowing you to get back in the gym and hit it again.

Combine Creatine with Other
Supplements For Greater Benefits

Alone, creatine is powerful and has helped many athletes perform better and improve their physique. Studies are also available to indicate that taking creatine in tandem with other supplements can provide greater benefits.

For example, Kerksick and colleagues published a study in 2007 in Nutrition where they had a large group of men and women resistance train for a 12 week period. The workout program was developed to build strength and fat-free mass. A number of groups were included that consisted of different combinations of whey, colostrum and casein proteins, carbohydrates and other helpful nutrients, but in some of the groups creatine was also included. Across the board when creatine was added, strength was improved, muscular endurance was improved and both fat-free mass and overall body composition was improved (Kerksick, Rasmussen et al. 2007).

Similar outcomes were reported by Cribb when he also provided whey protein isolate and carbohydrate to one group but in another group creatine monohydrate was added. When creatine was added, greater improvements in strength, fat-free mass, muscle size and endurance were found after the exact same exercise program and diet was followed for several weeks in young healthy men who consumed identical amounts of whey protein and carbohydrate (Cribb, Williams et al. 2007).

Conclusion
Outside of a superior protein supplement, no single nutritional supplement can compare to creatine monohydrate when it comes to demonstrating positive outcomes as they relate to resistance training and physique enhancement. Initial research appeared in the mid-1990s showing positive outcomes and this has continued until the present day. For any athlete looking to gain strength and power, recover more effectively and train with greater intensity, supplementation with a premium-quality creatine monohydrate such as ProSource's Creatine Monohydrate is an effective strategy to accomplish all of these outcomes.


References
Cribb, P. J., A. D. Williams and A. Hayes (2007). "A creatine-protein-carbohydrate supplement enhances responses to resistance training." Med Sci Sports Exerc 39(11): 1960-1968.

Jagim, A. R., J. M. Oliver, A. Sanchez, E. Galvan, J. Fluckey, S. Riechman, M. Greenwood, K. Kelly, C. Meininger, C. Rasmussen and R. B. Kreider (2012). "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 9(1): 43.

Kerksick, C. M., C. Rasmussen, S. Lancaster, M. Starks, P. Smith, C. Melton, M. Greenwood, A. Almada and R. Kreider (2007). "Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training." Nutrition 23(9): 647-656.

Kraemer, W. J., J. F. Patton, S. E. Gordon, E. A. Harman, M. R. Deschenes, K. Reynolds, R. U. Newton, N. T. Triplett and J. E. Dziados (1995). "Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations." J Appl Physiol 78(3): 976-989.

Kreider, R. B. (2003). "Effects of creatine supplementation on performance and training adaptations." Mol Cell Biochem 244(1-2): 89-94.

Spillane, M., R. Schoch, M. Cooke, T. Harvey, M. Greenwood, R. Kreider and D. S. Willoughby (2009). "The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels." Journal of the International Society of Sports Nutrition 6: 6.

Veggi, K. F., M. Machado, A. J. Koch, S. C. Santana, S. S. Oliveira and M. J. Stec (2013). "Oral Creatine Supplementation Augments the Repeated Bout Effect." Int J Sport Nutr Exerc Metab.

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