SCIENCE
of SPORT SUPPLEMENTS: Creatine
Steve Ng, BSc
It is easy to fall prey into the latest
marketing gimmicks in the world of bodybuilding supplements. How many times have you
bought a supplement that is supposed to be the latest miracle pills? A product that
promise the most amazing transformation on your physique within a week. Yet you are still
waiting to be the next "Mr Perfect Body" when you have finished the whole
container. It may be shocking to know that many bodybuilding supplements have no science
or whatsoever behind their wild claims, hype or fantasy. Flipping through the latest
bodybuilding magazines will appear many advertisements of drug-enhanced bodybuilders
endorsing certain products. Few supplements have the scientific backing behind their
claimed benefits. The aims of this series are to:
1) explore the science or 'science' behind
some of the most popular bodybuilding supplements in Singapore
2) discuss the best way to take them for
maximum results. Let's starts with the most popular: CREATINE MONOHYDRATE.
What is Creatine? The Science of
Creatine
Creatine is a protein-like substance found in
muscles. They are capable of storing extra energy in the muscles to increase muscle
endurance in repeated explosive-type movements. Creatine also draws water into the muscles
to increase "pumped" which may put muscles in a more anabolic state.
Which type should I use?
There are many types of creatine in the
market, like creatine monohydrate, creatine liquid, creatine gel even creatine candies.
The only type of creatine has been tested in scientific trials is creatine monohydrate
(pure creatine with a natural water content of 12%).
How to take creatine correctly?
Most people who are under 70kg will experience
maximum benefit from 5g of creatine monohydrate (1 rounded teaspoon) on non-training days.
On training days simply take an extra teaspoon after workout. Never take more than 5g each
time because this could cause stomach cramp and diarrhea. Taking creatine with a meal
containing carbohydrate can increase the absorption of creatine due to the boosting from
insulin secretion.
For people over 70kg, 10g of creatine daily is
plenty. Creatine should be taken right into the mouth with a teaspoon and then washed down
with water. Mixing creatine with water in a glass tend to cause wastage because part of
the creatine will stick to the side of the glass and ended up in the sink. Loading is not
necessary, unless you wish to get maximum results within 5-7 days.
What can be expected?
Following the above instructions will give you
the maximum result from creatine within 30 days. There will be no additional boost from
creatine after this point because your muscles have reached its limit to hold creatine.
Most people at this point would have gained around 2-4kg of mostly muscles. This effect
qualifies creatine as an excellent weight gain supplement.
Almost all creatine-users will experience
significant increase in their muscles' strength and endurance within one week of usage. If
creatine-usage is stopped, the level of creatine in the muscle will return gradually back
to normal within 30 days.
Creatine Scams and Expensive Creatine
Although creatine is a relatively effective
supplement backed by good scientific evidence, you should beware of products in the market
that are both INFERIOR and MORE EXPENSIVE. For example, there is a very costly creatine
liquid product that have been tested to contain only traces of creatine but claimed to be
more effective than creatine monohydrate.
Buying creatine that are added to bodybuilding
powder may also be more expensive and less effective due to the reason discussed before.
Finally, creatine variations like creatine citrate and pyruvate are also not tested in
studies and cost much more.
Bottomline
Summing up the important points should you
decide to try creatine.
Use creatine monohydrate (only type with
research-backing)
Consume creatine by putting it directly into
your mouth (No wastage)
Take 5g daily on non-training days and 10g
on training days
For people, over 70kg a daily dosage of 10g
may be recommended
Most people gain about 2-4kg after 30days of
using creatine
