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My Favourites: Krea K Maxx
I like to use Krea K Maxx
while I am in season
 3-XL Fruit Punch Bigger Gains Faster
I use the 3-XL
during off season training
 My Favourites: Krea K Maxx
I like to use Krea K Maxx
while I am in season
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What is it?
Creatine is derived from three amino acids, arginine, glycine, and methionine. This synthesized combination (creatine) is best found in foods such as beef, lamb, fish and other animal products. The average creatine intake from dietary sources is estimated to be 1gram per day, as plant food is low in creatine, vegetarians fall well below this average.
Creatine manufacturing is quite wide and variable throughout the world and almost every supplement company has it in their range, but the choice of where these companies get their “creatine supply” is of somewhat importance. For not all creatine is created equal in quality, in fact some creatine manufacturers have different grades of creatine! “pure creatine monohydrate” should be just that! Two of the best quality creatine manufacturers are PF, (Pfanstiehl) or SKW Creapure Creatine. Most high profile brands use one of these manufacturers for raw product supply and will state it on their labels.
How creatine works
During exercise the immediate source of energy is in the form of ATP, (Adenosine Triphosphate) this is the energy that is stored in the muscle cell and hydrolysed (broken down by water) and used as needed for the period of exertion. This ATP is needed to be replaced for recovery purposes. Creatine is used in rebuilding and re-supplying the muscles with this ATP pool within the muscle, which is essential for ongoing performance and growth. An abundance of creatine at this time has proven to improve muscle hypertrophy, (growth!) energy values, strength capabilities, and recovery times, just what an athlete wants!! This is endorsed by numerous scientific studies and many creatine users around the world. A poor supply of creatine available in the body has shown to promote fatigue, reduce recovery times, increased lactic acid levels, and diminished strength, not what an athlete wants!!
How do I use it?
Because the enzymes needed for creatine synthesis are located in the liver, pancreas, and kidneys, creatine is produced outside the muscles and then carried to the muscles via the bloodstream and insulin, where it is then absorbed, that is the key equation to be aware of when using creatine, “the insulin equation” to create an insulin “spike” to aid the transport of creatine at this vital stage, some sort of carbohydrate is essential upon digestion of the creatine. For maximum absorption a simple carbohydrate like that of a dextrose sugar is ingested at the time of taking the creatine, this is advised for optimal results.
Just about all studies recommend a loading phase, (high dose) and a maintenance phase (low dose) for optimal results. Refer to our creatine loading and maintenance guide. During the loading phase it is recommended to spread the dosages out over the day as the body can only absorb so much at one give time.
There is supporting evidence that shows during your maintenance phase, taking creatine before and after workouts will increase energy and strength for the workout and increase recovery post workout, vital for on going performance and gains.
Who benefits from creatine?
First and foremost athletes that require short bursts of power such as weightlifters, power lifters, sprinters, bodybuilders, sprinters, gymnasts, dancers, martial artists, etc…will all benefit greatly from creatine use. Sports like rugby, soccer, netball and hockey have all used creatine for the purpose of increased performance with huge success. Endurance based activities like running, swimming, cycling, etc have also used creatine extensively for increased performance and energy, and although no conclusive studies have currently been documented, at the last Olympic Games, it was reported that 90% of all athletes tested, had an above normal creatine value. This included the endurance athletes. In simple terms: everyone is using it, which is why it is the number one selling performance supplement worldwide.
Side effects?
There are no known documented adverse effects through creatine use, but some water retention may occur in some individuals and hydration, (lack of) may be another factor. This can be alleviated by drinking sufficient quantities of water throughout the day.
Creatine loading and maintenance guide
Loading, seven days
Note: this guide caters for body weights ranging from 65-100kg. Under 60kg, subtract 1teaspoon from the loading phase and 1 teaspoon from the maintenance phase.
It is also important to monitor hydration levels. Regular fluid intake should be increased, in some cases up to 50% above previous levels.
1 tspn (5gms) upon waking
1 tspn (5gms) mid morning
1 tspn (5gms) lunch
1 tspn (5gms) mid afternoon
1 tspn (5gms) evening
Maintenance, 6-8 weeks.
1 tspn (5gms) morning, or prior to training
1 tspn (5gms) 1 hour prior to training, or mid-day
1 tspn (5gms) post workout, or evening
Note: When combined with vanadyl sulphate, increased creatine absorption can occur, which results in higher levels of energy, strength, etc.
Creatine requires a high level of fluid intake along with a spike in insulin levels upon ingestion, hence the inclusion of dextrose and increased fluids. If this combination is not present, results could be marginal.
