When we talk fitness, health and strength, we cannot disregard the effectiveness of supplements.
Nowadays, more and more promising supplements come out to the public, but for this article, we will talk about one of the more researched products, namely creatine.
But before we continue, remember that supplements will not replace the lack of a properly structured training and nutrition plan.
Supplements, by definition, are something, added to something else, in order to enhance its effect or complete it.
If you are looking to learn more about how to set up a plan for either weight gain or weight loss, we'd recommend jumping onto our calorie calculator page.
Now in this article, we will explain everything you need to know about creatine and on top of that, we will show you what we believe to be the best balanced creatine product on the market.
WHAT IS CREATINE AND HOW DOES IT WORK?
If you know a little bit of biology, you'd be aware that the body has a couple of energy pathways.
Depending on the type of load we are going through, the body will use a different pathway to fulfill the demand for energy by restoring adenosine triphosphate (ATP)
Adenosine triphosphate (ATP) is the main energy molecule the body uses for muscle contraction. When used, it breaks down into adenosine diphosphate (ADP).
Now, the body has storages of ATP, but they are quite limited and get exhausted in about 5 seconds of intense muscular work.
The body then needs to restore ATP, in order to continue muscular contraction.
To do so, the body gets its creatine reserves into the energy cycle, connecting ADP with creatine phosphate (CP).
"Wait, you are telling me that the body has its OWN, natural creatine reserves?"
That is right!
Creatine is in fact, naturally found in the body and even in food!
This substance is the secondary energy reserve of the body and grants an additional 10-15 seconds worth of energy.
What this means for you
Alright, so far, so good, we know that CP is the secondary energy reserve that restores ATP.
Knowing those facts, we can conclude that increased reserves of creatine will inevitably lead to:
- More Maximum Strength
- Better strength endurance
Now, creatine is without a doubt one of the most effective, well-researched supplements on the fitness market.
Over the years, it has been proven to be the king of strength-oriented supplementation.
When paired with good nutrition and training plans, this is one of the most powerful weapons in your arsenal.
But when it comes to putting things in your body, there are some concerns that may come up...
FREQUENTLY ASKED QUESTIONS
#1 IS CREATINE SAFE for your kidneys?
As creatine has been used for decades already, rumors of potential side effects have come up.
One of the hot topics in the fitness world is creatine's effect on the kidneys.
Here's our take on this - Much like anything else (even water), if you excessively abuse the supplement, it may lead to certain side effects.
However, if you consume it within the recommended doses and are healthy in general, there is nothing to worry about.
Effects Of Creatine On Kidney Function
Needless to say, what we said above is in fact, based on concrete research.
The subject of the study we reviewed, was a young man with a SINGLE kidney, who took 100 grams of creatine in even doses during the first 5 days.
Following, was a full month of 5 grams of creatine, taken daily.
Throughout the entire duration of the study, kidney function was monitored and no disruption was observed.
Bottom line - Quality creatine products will not interfere with the proper functioning of your kidneys
#2 CREATINE AND WATER RETENTION
Creatine is usually considered to make you look fuller and more bloated, but is this in fact, true?
Well, fact of the matter is that creatine does make you hold more water, but inside of the MUSCLE.
Not under your skin, which is the thing that would make you look bloated.
Now, we are not sure why this myth might have gone viral, but it is simply not true - If you are lean, creatine won't make you look bad!
Even more so, it will improve your output and make the muscles look harder and more rounded.
Creatine in and of itself will not make you bloated and if you happen to experience a bloat when you take creatine, look for the cause elsewhere - Carbohydrate intake, water intake, etc.
#3 IS CREATINE A STEROID?
Odds are that at one point or another, your parents and maybe even your friends, got worried about the tubs you are scooping powder from.
It may have even come to the point where your mother kindly asks you to stop taking steroids.
Well if that's the case, worry not - Creatine, by definition, is not a steroid.
Anabolic steroids are constructive hormones that enhance the recovery processes of the organism.
Next time someone accuses you of that, go explain to them about what creatine actually is.
#4 Creatine Loading
One of the common questions about creatine is the initial loading phase.
Is it necessary to take 20 grams each day for 5-7 days, or can you actually skip that?
Well, studies have shown that a loading phase will simply allow you to reach peak levels of strength increases, quicker.
However, the end result will not be any different, as opposed to skipping the loading phase.
A loading phase of 15-20 grams per day for 7 days, will help you increase creatine reserves quicker, thus reaching peak strength levels faster.
JET GAINS - POST-WORKOUT RECOVERY FUEL
We firmly believe that certain supplements like creatine can help enhance athletic output and improve results in the long run.
It is also a fact that each ingredient has other, synergistic ingredients and for this exact reason, we have formulated what we believe to be, one of the best post-workout recovery formulas on the market.
How is Jet Gains different from other, creatine products?
Well, usually you get a full tub of isolated creatine monohydrate but with jet gains, you get the 3 most anabolic ingredients that optimize post-workout growth.
Let's have a look.
In a variety of studies, it has been proven times and again that 5 grams of creatine post workout is exactly what you need to supercompensate for the workout
However, in many cases, the quality of the active ingredient decreases throughout the manufacturing process.
Well, with Jet Gains that is not the case, as it utilizes the superior form of creatine monohydrate, namely the patented Creapure™.
Creapure is created in the most sparing way possible, retaining every bit of the proper chemical structure of creatine.
The unique effect of creatine that helps you boost strength and endurance, comes from its function as a secondary energy storage molecule, which gets used during bouts of intense muscular work.
Increasing the size of that storage will inevitably lead to higher levels of maximum strength and endurance.
This in turn means greater progressive overload and thus, greater muscle growth
JET GAINS is fully equipped with the proper dosage you need to fuel strength and muscle gains from every workout.
One of the amino acids that the body best uses after a workout, is namely leucine.
Five grams post workout is just what the body needs to reverse exercise-induced muscle protein breakdown and tip the scales in favor of muscle protein synthesis.
Ultimately, this will promote muscle growth and overall performance.
The muscle-building effects of leucine have been shown in a variety of studies but is most potent after resistance training.
REFERENCE TO STUDY: 1. Walker DK, Dickinson JM, et al. Exercise, amino acids, and aging in the control of human muscle protein synthesis. Med Sci Sports Exerc 2011;43, 2249-2258.
One of betaine's promising effects, linked to muscle building, is its ability to trigger pathways that increase the production of creatine.
Furthermore, this ingredient has been shown to increase the uptake of creatine in the muscle cell.
Through a variety of other pathways, betaine also improves insulin sensitivity, thus helping you transport both creatine and glycogen better.
These exact effects of betaine are the reason why we combined it with creatine in jet gains to create the ultimate anaerobic power boost (strength gains).
The recommended dose of Jet gains is 1 serving (14.9g), after your strength workout. The supplement can be taken every day and is not mandatory on days off of the gym.
Adding quality supplements to well-established training and nutrition plans will undoubtedly enhance your results and make you gain better over time.
Though creatine is one of the most demonized supplements in the fitness world, it has been proven times and again to be effective.
The reason why creatine works and is not toxic for the body, is simply because it is naturally found in the muscles, even without supplementation.
Ultimately, you need to remember that creatine is not a stimulant and works with a build-up effect, meaning that peak effects will be observed as time goes by.
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
Now I’m on a mission to transform as many lives as possible and I’m so excited you found us!
I’ve been fortunate enough to train alongside and pick the brain of some of the best pro athletes, bodybuilders and trainers in the world – and this site represents over 15+ years of insights from the world’s best.
Want more gains? Here are a few suggested actions:
Head over to the world’s largest exercise database for a wide variety of unique exercises for every muscle group
Visit our Youtube Channel where you can watch Balloon Method™ workouts for Every Muscle Group.
Check out Alpha Lion so you can learn more about 1 of the fastest growing fitness lifestyle companies in the world and stack up on the best science-backed supplements.