Supplements are ergogenic aids utilized to enhance physical performance outside of normal dietary intake.

Bodybuilding supplements have evolved into a huge, diverse, confusing industry. There is so much out there with such a broad spectrum of choice that any first time user must feel baffled. Not only are there countless different types of supplements, there are the endless brands and companies providing them.

What does one really need and where should you get it? That’s not a simple question but here are my choices and advice after 10 years of experimentation and observation.

Firstly, I’ll say upfront that bodybuilding supplements are not absolutely necessary to achieve your training goals. Your first priority must be a healthy, balanced diet that provides a constant supply of nutrients in the correct proportions. They are called ‘supplements’ for a reason; they supplement a normal, nutritious food intake.

Nothing can replace fresh, healthy food: you cannot get the best out of yourself if you eat junk. So, begin with a sensible, solid foundation then consider supplementation to push your physical boundaries a little further.

This week I’m going to discuss the second most popular supplement in the world…

Creatine

The Science:

If you don’t know exactly what creatine is or the effect it has on your body perhaps this will make it a little clearer.

The most basic molecule that provides energy for every single function in every cell of your body is called ATP (Adenosine Tri-Phosphate).

The structure of it is: 1 adenosine molecule attached to 3 phosphate molecules (ie. A + P + P + P).

Energy is harnessed from the reaction of one of the phosphate molecules breaking its bond with the main molecule: A + P + P – P = E (energy).

So, adenosine tri-phosphate becomes adenosine diphosphate as it loses the third phosphate molecule: ATP – P = ADP

To continue the formation of energy the process must be reversed. This is achieved with the second molecule involved in the reaction PC (Phosphocreatine).

Phosphocreatine drives the lost phosphate molecule back onto the ADP forming ATP so that energy can be formed again: ADP + CP = ATP

This whole process is called: The ATP – PC System and the cycle continues until the phosphocreatine is depleted.

You see where I’m heading here? Yep, that’s right. If you supplement correctly with creatine you build up a greater storage of Phosphocreatine in your muscles and liver facilitating the formation of energy. The benefits of this include:

Ability to train longer and harder achieving faster results

Decreased short term recovery time between sets and exercises of your workout

Decreased long term recovery time between workouts

Increased strength and endurance

Within the muscle cell itself there are also beneficial structural changes:

Increased cell volume from the phosphocreatine drawing water into the cell through osmosis

Enlargement and stretching of muscle cell membranes from the increased water uptake

Increased synthesis and uptake of muscle protein

Decreased destruction of muscle protein

It sounds pretty good doesn’t it? I’ve always respected this supplement because it just makes sense. The logic is evident. You can’t beat a healthy diet but creatine may be able to give you an edge.

I have tried Creatine Monohydrate, Micronised Creatine, Liquid Creatine, Nano Creatine and various creatine delivery systems. They have all worked to an extent, some better than others. A few have had less desirable effects such as headaches and stomach problems.

I recommend NANO CREATINE.

Nano Creatine comes in a very fine powder form and I have found it to be the easiest on your body with substantial results.

Here’s how I recommend you take Nano Creatine, however, you can play with the flavours and amounts depending on your body size.

Mix approximately 1 teaspoon of Nano Creatine, 3 teaspoons of glucose powder and 3 tablespoons of vanilla WPI protein powder into 300ml of water and 300ml of apple juice.

The water hydrates your body, the apple juice and glucose powder shuttles the creatine and protein into your cells.

Consume it twice on your training days, before and after your workout, and once on your non training days.

It needs to be cycled in and out of your routine for the best continuing effects and internal health. I suggest this simple system:

1 month on – 1 week off; then,

1 month on – 2 weeks off; then,

1 month on – 3 weeks off; then,

1 month on – 1 month off

It’s a great product but it might not agree with everyone. Try it and see how you go. But remember that good food comes first.

In my next article on supplements I’ll talk about Protein Powder.

Train hard and well.

Creatine Update

A few years ago I wrote a very useful article (above) explaining exactly how Creatine supplements work, which products were the most effective and how to use them properly.

The leap forward in the technology of Creatine supplements has been immense. Creatine now appears in many evolved forms in several categories of supplements including:

Pre-workout Powders and Drinks

Nitric Oxide Formulas

Creatine Delivery Systems

Post-workout Drinks

Protein Powders

Simple Creatine Products

Some of the different forms that Creatine can take include:

	Basic Creatine Monohydrate	very old
	Micronised Creatine	old
	Nano Creatine	old
	Liquid/Effervescent Creatine	old
	Kre-alkalyn	recent
	Creatine Ethyl Ester Malate	new
	Magnesium Creatine Chelate	new
	Di-creatine Malate	new
	Tri-creatine Malate	new
	Creatine Anhydrous	new
	Creatinol-O-Phosphate	new
	Creatine Pyroglutamate	new
	Creatine Taurinate	new
	Creatine Alpha-ketoglutarate	new
	Creatine Propyl Ester	new

And the list goes on and on and on...

I have included the following excerpt from my previous article explaining the science behind the Creatine molecule and supplementation so if you don't wish to read it again please move on to the next section:

If you don´t know exactly what creatine is or the effect it has on your body perhaps this will make it a little clearer...

The most basic molecule that provides energy for every single function in every cell of your body is called ATP (Adenosine Tri-Phosphate).

The structure of it is:
1 adenosine molecule attached to 3 phosphate molecules i.e. A + P + P + P

Energy is harnessed from the reaction of one of the phosphate molecules breaking its bond with the main molecule:
A + P + P - P = E (energy)

So, adenosine tri-phosphate becomes adenosine di-phosphate as it loses the third phosphate molecule:
ATP - P = ADP

To continue the formation of energy the process must be reversed. This is achieved with the second molecule involved in the reaction PC (Phosphocreatine).

Phosphocreatine drives the lost phosphate molecule back onto the ADP forming ATP so that energy can be formed again:
ADP + PC = ATP

This whole process is called: The ATP - PC System and the cycle continues until the phosphocreatine is depleted.

You see where I´m heading here? Yep, that´s right. If you supplement correctly with creatine you build up a greater storage of Phosphocreatine in your muscles and liver facilitating the formation of energy. The benefits of this include:

Ability to train longer and harder achieving faster results

Decreased short term recovery time between sets and exercises of your workout

Decreased long term recovery time between workouts

Increased strength and endurance

Within the muscle cell itself there are also beneficial structural changes:

Increased cell volume from the phosphocreatine drawing water into the cell through osmosis

Enlargement and stretching of muscle cell membranes from the increased water uptake

Increased synthesis and uptake of muscle protein

Decreased destruction of muscle protein

This thoroughly confirms the positive benefits of Creatine supplementation which is why it has become such a popular product and why the industry is at bursting point with Creatine Supplements.

There are a few key points that each supplement manufacturer are trying to achieve with their Creatine products:

They must deliver Creatine into the body without it converting to the toxic by-product &acutecreatinine´ which is damaging to the kidneys and liver - This can be achieved by the specific structure of the Creatine molecule they have designed.

They want to deliver the Creatine into the muscle cells and liver as fast and efficiently as possible - By adding certain ingredients (often new, technical and patent-pending) manufacturers have discovered advanced and rapid ways of shuttling Creatine into the cells.

They want to achieve maximum uptake and absorption from minimum intake - This is also related to molecular structure and supportive ingredients.

If the product is a Pre-workout formula, a Nitric Oxide supplement or a Creatine Delivery System the manufacturer wants all the advertised benefits from all the different ingredients to cover all required bases.

Recommendations

Don´t overload on Creatine. There is a HUGE display of irresponsibility from the supplement companies who should be advising people to consume one Creatine product at a time. Instead they are risking customer´s health by advising the regular use of several products at once. Think about it:

If you are using a pre-workout drink before training it will contain between one to four types of Creatine

If you are using a Nitric Oxide supplement it will contain between one and four types of Creatine

If you are using a Creatine Delivery System it will contain between one and four types of Creatine

If you are using a Post-workout drink it may contain one to two types of Creatine

If you are using Protein Powder it may contain one to two types of Creatine

If you are using a simple Creatine product like Kre-alkalyn it will obviously contain Creatine

Don´t waste your money and don´t risk your health. Read the ingredients carefully and if you ARE taking all those products that I have mentioned make sure only one or two of them contain Creatine.

Choose Creatine products that don´t convert to Creatinine. Kre-alkalyn is a simple but good product which has stood the test of time. It has been built at a high pH and shuttles into the system without destruction. This means you need less and absorb the lot. Read the product description and if it has a Creatine molecule design that won´t convert to creatinine then it is safer than one that will.

Only continue to use Creatine products if they make you feel good. I tried N.O. Explode and it didn´t sit well with me. I tried VASO and felt good and had great results. I find Kre-alkalyn effective and cycle it regularly. Experiment sensibly and find a product that is effective for you. Everyone will be different.

As I have said before cycle your Creatine usage. Have regular time off so that your body is allowed to produce Creatine naturally and so that your favourite Creatine products remain effective.

Chop and change. We all have our favourite supplements but our bodies get used to them. Research and try another product so that you keep your body guessing and moving forward.

I like to use a pre-workout drink that doesn´t contain Creatine. I like to use a Nitric Oxide supplement that doesn´t contain caffeine and I like to use a basic product like Kre-alkalyn that won´t convert to creatinine. That way you won´t have too much of anything but you will cover all your bases by consuming the correct amount of caffeine, arginine and Creatine.

Have a great workout!

Regards,

Joseph Sheather