Everybody gets to that point where it seems that you’ve done all you can and there’s nothing more you can do about it.
Or is it, really?
If that is the case, why are there others who are pushing more and getting more out of their workouts while you are left in the dust?
At this point, I advise you to seriously consider taking some supplements to boost your strength and build more muscle. I’m sorry to say but you can’t really get there based on strength alone. Your body needs more support if you want to achieve the goals you’ve set for it.
Creatine is one of those supplements that are guaranteed to be safe—as long as you get it from a reputable source—and has been proven to boost your performance.
Don’t believe me? You can even go ahead and check it out at PubMed!
Unlike anabolic steroids, it is also approved for use by athletes the world over.
If you have a healthy constitution and you have the go signal from your doctor, there is absolutely no reason you can’t try creatine supplements.
In this article, I give you a list of the best creatine supplements for men so you don’t have to scrounge the Internet to make sure you get the best kind.
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|OPTIMUM NUTRITION Micronized Creatine Monohydrate Powder, Unflavored, 600g||Check Price Now|
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Last update on 2019-02-22 at 13:01 PST / Affiliate links / Images from Amazon Product Advertising API - Details
Not all creatine supplements are created equal.
As one of the most studied supplements in the fitness sphere and the one most proven to be beneficial in terms of strength gains and physical performance and endurance, it is only natural to see the market flooded will all sorts of creatine preparations.
In this article, I give you the best creatine supplements for men that are guaranteed to give your workouts that added boost.
Creatine is a naturally occurring chemical substance in the body that is usually found in the muscles. Most of the creatine in the body is produced by the liver and kidneys, although you can get it from your diet, too. Although the majority of creatine is found in the muscles, there is also some amount found in the brain, blood, and other tissues.
The main role of creatine is its involvement in the recycling of adenosine triphosphate or ATP. ATP is the energy currency of the cells, without which, most cellular functions will not be possible.
When the cell uses APT, it loses one phosphate molecule and becomes adenosine diphosphate or ADP. ADP cannot be used by the cells.
This is where creatine comes in.
Creatine will donate one phosphate molecule to ADP to complete the three phosphate molecules necessary to make ATP, which can be used by the cells.
Aside from that, creatine also acts as a pH buffer in tissues. An environment that is either too acidic or alkaline can upset the delicate balance and adversely affect cellular functions. As a buffer, creatine can help to maintain this delicate balance and keep the cells and tissues happily functioning.
You’ve probably heard of creatine and all that it does. Your gym buddies probably swear by it, too.
However, you’re a bit skeptical.
So what if it does donate a freaking phosphate molecule? How does it actually help things?
Well, if you want to push a little more and make sure you achieve your goals and get those gains, these are the reasons why you need creatine in your life.
This is perhaps one of the most popular reasons that athletes work to get their creatine fix.
Numerous studies have proven that creatinine can help you get stronger and bigger, such as this one, wherein creatine supplementation revealed improvements in leg press strength as well as the increased thickness of the elbow flexor muscles.
This study also revealed that among six substances studied, it was creatine monohydrate that was shown to increase differentiation in stem cells that will grow into muscle cells or myogenic satellite cells.
It’s not all about physical performance, either.
Most of the articles on creatine will sing praises of its ability to boost physical endurance and performance that we forget that there is creatine in brain cells, too. Creatine plays a huge role in brain energy homeostasis. When the brain is highly active, it is going to need a lot of energy, too, and creatine gives it that.
In this study, supplementation with creatine monophosphate was shown to have positive results in improving mental sharpness, namely working memory and intelligence.
As much as strenuous exercise can be beneficial and move you towards those goals, the muscle soreness afterward can make it almost impossible to move. Anyone who has gone through leg day will tell you that it is absolute torture to even get out of bed.
Taking time out for recovery is the best choice but it will ultimately keep you from doing more.
Luckily for you, creatine supplementation can also help with that particular problem.
In this study, experienced runners were given creatinine supplements 5 days prior to a 30-kilometer race and were later assessed for markers of muscle inflammation and soreness. The results showed that the athletes, even while performing at their best, did not show any signs of cramping, soreness, diarrhea, or dehydration during supplementation or after the race.
If you’re finding that post-workout recovery is taking a lot out of your time for exercise, you might need to give creatinine supplementation a try to boost your recovery and at least reduce that crippling feeling you get after leg day.
At its very core, the main role of creatine is to provide that one phosphate molecule that will help you go the extra mile.
Whether you are sprinting or deadlifting, creatine works to give you that extra boost to prop up your flagging ATP stores, giving your muscles and cells that extra energy to push for more.
In a rare study that utilizes a less popular form of creatine, creatine nitrate, 28 men and women were given a placebo, 3 grams of creatine nitrate, and 6 grams of creatine nitrate for 5 days. After 5 days, assessments resulted in a significant improvement in endurance and performance in the group that was given 6 grams of creatine nitrate, leading the researchers to conclude that creatine nitrate works in terms of performance and endurance.
In terms of creatine supplementation, the form of creatine that has been widely studied and most proven to provide the benefits listed above is creatine monohydrate. It is also the most popular form of creatine available on the market. When athletes talk about creatine supplementation, they are generally referring to this one.
Creatine monohydrate can come in pills or capsules but are more popularly sold in powder form, which you can mix with your drinks to get your creatine fix. Unfortunately, this form of creatine does not dissolve easily and the texture might cause some to be discouraged.
I mean, who would like to drink a glassful of gunk that feels like sand slithering down the throat?
Fortunately, most manufacturers took the time to address this problem and created creatine powder in micronized form. This means that the usual insoluble creatine monohydrate has been reduced to a very fine, standardized powder that is much easier to tolerate than the kind that forms clumps in your mouth.
The other added benefit of taking creatine in the powder form is that it provides versatility in “stacking” or mixing with a lot of other supplements, especially if it is the micronized form without the added colors or flavors.
Otherwise, if you still can’t take the idea of drinking it, you can opt for the pill or capsule form.
Creatine is a naturally occurring substance in our bodies usually found in our muscles but has also been detected in the brain and blood. Its main function is to provide an extra phosphate molecule to recycle adenosine diphosphate, turning it into adenosine triphosphate or ATP, which is the energy currency of the body.
We usually get our creatine from meat and seafood, as well as in supplements. These supplements are usually in the form of creatine monohydrate powder, which is the form of creatine that has been widely studied and proven to be beneficial to athletes in terms of enhanced performance and endurance, increased cognitive performance, as well as building lean muscle.
When it comes to creatine supplementation, it’s pretty straightforward—you want something that will give you the gains you are seeking without too much of that gritty texture that feels much like swallowing a spoonful of sand with a glass of water.
Sheer Nutrition gives you just this with their Sheer Creatine. This product uses micronized creatine monohydrate powder to help you build more muscle faster, boost your workouts, and help with post-workout muscle recovery.
The micronized form of this powder means that the particles are reduced to a fine, standardized size to make it easier to tolerate. It might not readily dissolve—creatine monohydrate is notorious for that—but it will at least minimize the gritty texture.
It is made in the United States of America and Sheer Nutrition’s facilities have received the Good Manufacturing Practices certification, which is proof that you get high-quality creatine with every dose.
Do you use creatine supplements to boost your workouts? What brands have you tried and which ones do you think are the best? Let us know what you think in the comments below!
I am Mike R.Bowen, founder of Fitness On The Weekend dot Com and my aim is to help busy people find time for fitness. We will give you actionable advice on how you can keep fit and healthy even on those busy days!