By Bob Myhal
Choosing a Creatine Product
If you're looking to add strength and lean muscle mass, creatine monohydrate is for you. Of all the bodybuilding and fitness supplements to come down the pike in the past decade or so, creatine has the most clinically proven track record. Supplementing with creatine increases ATP production measurably. This results in greater explosive strength and overall work load capacity during training sessions.
Creatine also has a significant cell-volumizing effect, though precisely how this works is still subject to debate. Bottom line is, the average person can expect to gain 6-12 pounds of lean muscle mass within the first 15 days of supplementing with creatine.
Insulin Spiking and Creatine Absorption
There is some evidence to suggest that by introducing certain intermediates into the body with creatine, the body’s absorption and utilization of creatine can be optimized.
Studies have suggested that taking creatine with simple carbohydrates can increase creatine uptake into the muscle cells by over 60%. But not only does more creatine enter the muscle cells when it’s taken with simple carbs, there’s also strong indications that once it’s there it tends to remain there longer. So basically you get the double-benefit of more cellular creatine uptake and longer retention.
This practice of spiking insulin while taking creatine is generally referred to as creatine hyper-saturation, and it’s definitely a valuable tool in getting the most out of your creatine supplementation.
Adequate Hydration
It is crucial to the effectiveness of creatine supplementation that you consume enough fluids to fully hydrate your body and your muscle cells.
Many people do not get the full results they expect and want from creatine precisely because they do not take in enough fluids to maximize its effectiveness. You see, creatine basically works by enabling the cells which form muscles to retain more fluid . . . when they retain more fluid, they naturally become larger. But the creatine itself doesn’t provide the additional fluid; it merely enables the cells to hold more if more is present.
I feel strongly that you should take in approximately 24 extra ounces of fluid (that’s three 8 ounce servings) for every 5 grams of creatine you take. This is in addition to your "normal" daily fluid intake. Hydration is key with creatine.
Powdered Creatine
By far the most popular variation of creatine on the market is the powdered forms of creatine monohydrate. Basically, creatine powders are sold either as pure creatine, which you can then mix with juice, or as a pre-formulated flavored powder, which you simply mix with water and drink.
So with your powdered creatine, there's basically two routes to go: you can buy pure creatine powder and mix it yourself with juice (as mentioned above, insulin spiking has been shown to raise creatine uptake significantly), or you can get a creatine formula already containing all the high glycemic carbs, the sodium, and other enhancers you need.
If you're new to creatine, you might start with a pure powder and mix it up with some juice. It's very economical and should work well for you. I suggest Prolab's Creatine Monohydrate. It's available in a huge 1000 gram pack that economical and kicks butt. Nothing fancy here. Just a high-quality creatine powder at an unbeatable price.
If you prefer a absolutely cutting edge creatine formula, check out the Vitargo CGL from Nutrex. It's my personal favorite. This formula adds mass like nothing else.
Liquid Creatine
Wow, this is a controversial subject in the supplement industry right now.
Liquid creatine is a concentrated form of creatine that usually comes in a serum. The leading producer and seller of Liquid Creatine is Muscle Marketing USA. They claim to have developed a unique method to preserve creatine's stability in a liquid form, no easy task. Others feel that this is virtually impossible and that Muscle Marketing is at the very least overstating its technology. Of course, those who shout the loudest that liquid creatine cannot be stable are those that market and sell powdered creatine. Funny how that works.
Personally, I've always had great results with the powders and formulas. I haven't had the liquid serums tested and I'm not a chemist.
I do know that many people have tried and really swear by Muscle Marketing's Creatine Serum; they particularly like to use it immediately prior to working out as a way to give them a jolt of energy and strength.
With Creatine Quality Counts, Big-Time
One final thought on maximizing your results with creatine: be sure the creatine you’re using is of the highest quality. There are literally dozens of bargain basement creatine companies out there in the health shops and particularly on the web. Most of these companies are selling very low-grade creatine. Some of the creatine powder out there, for instance, is only 30% to 50% pure—I know, I’ve seen the clinicals.
With creatine, as with most supplements in general, it’s better to pay a few dollars more for high-quality products than to go the bargain basement route where you also end up skimping on results. You can't go wrong with my two top picks:
Creatine Monohydrate Powder: Prolab Creatine
Creatine Advanced Formula: Vitargo CGL
Community colleges are known to be "commuter colleges," with most or all students living off campus. Because of this, those in charge of college programs, events and services need to make an extra effort to keep students on campus and encourage them to participate. The Community College of Allegheny County (CCAC), South Campus Fitness Center, in West Mifflin, Pa., has done a great job of keeping students interested with free memberships, for-credit programs and managers who are open to suggestions from students. Says Fitness Center Supervisor Lori Paluti, "The CCAC South Campus Fitness Center has a student retention plan that focuses on providing programs and services that help students stay on campus beyond their scheduled class times."
