I’m sure you have heard of it before.  A lot of you know it has something to do with working out but not exactly sure what to do with it, how to take it or what’s if for?

Creatine is something that is made in our bodies and is normally found in our muscles. Actually 95% of it is found in the skeletal muscle tissue.  That’s why people who want to build more lean muscle often take creatine.  It is actually an amino acid.  It helps to make the energy that our muscles need to function and do their jobs.  Creatine is used for increasing muscle mass, increasing anaerobic endurance, and reducing muscle soreness.  Did you know it is also used to help with many medical conditions?  Some of those being things like CHF, bipolar disorder, ALS (Lou Gehrig’s), rheumatoid arthritis, Parkinson’s and other diseases and disorders of the nerves and muscles.  Its crazy to think that something that can help with such varying medical conditions can also help to increase our muscle mass. 

Not only do our bodies make creatine, but it can also be found in certain foods such as fish or meats.  If you do not eat large quantities of those foods and do not naturally have a larger supply of creatine being produced by your body you can take a manufactured creatine supplement.  There are hundreds to choose from.  It can come in a pill, a powder or even a liquid.  Knowing the one that is right for you and the proper dosage is what we here at supplement central can help you to figure out. Here are just a few of some of the post popular:

Creatine Monohydrate- This is the most common form of creatine.  Call it the original creatine if you will.  When taking creatine monohydrate most people will start out with a larger dose called a “loading” dose.  This is typically about 20g and is taken for 5 days.  After the 5 days most will then begin a maintence dose of about 2g a day. 

Tri-Creatine Malate- this is a mixture of both creatine and malic acid.  This type of creatine is known to not have the bloating effect and digestion problems that many of the creatines are known for. On average the normal dose is somewhere between 10-15grams/daily.

Micronized Creatine- this is pretty much a form of creatine monohydrate that has been broken down to be about 20 times smaller.  Because the smaller size it is more easily digested which in turn causes less digestive discomfort. Because it’s so much smaller it’s much easier to mix in your water and will not clump like others.

Creatine Ethyl Ester- aka CEE.  This is a derivative of creatine.  Claims have been made that it has a much longer half-life and much better absorption rate.  There is also no loading phase with this form.  One negative about CEE is that people do report it tasting horrible in powder form.

As with starting any program or new supplement you should always check with a physician for proper dosing. If you have any other questions on which brand might be right for you give the supplement central crew a holler!

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