Whether you’re a seasoned bodybuilder or a high school athlete trying to bulk up to make the varsity squad, you’ve no doubt heard of the advantages of creatine supplementation. For the uninitiated, creatine has been scientifically proven to increase lean muscle mass, aid in building strength in muscles and improve overall athletic performance. Even better, no harmful side effects have been recorded by any medical journals to date. With such advantages being boasted by a supplement, the products touting the inclusion of creatine and the multitude of companies selling them could fill an entire wall of your local nutrition store. What you may not know, however, is that all creatine is not created equal.
Two forms of creatine are available on the market today – creatine monohydrate and creatine ethyl ester, or esterified creatine. The monohydrate version has been available for years and has demonstrated remarkable improvements in performance, but there are some cellular level inadequacies inherit to this form of creatine. In order to be effective, muscle cells must be able to absorb a supplement’s nutrients. With creatine monohydrates, the absorption rate is poor, meaning the athlete must ingest more creatine than is necessary to insure enough cell absorption takes place. A creatine infused cell will attract water, but the unabsorbed creatine remains outside the cell wall and inhibits the cells ability to absorb the water, possibly creating a bloated effect.
Esterified creatine is like monohydrate creatine on steroids (pardon the pun). Esterified creatine adds an organic compound to the monohydrate version called an ester. Esters are formed by a reaction of carboxylic acid and alcohol (called esterification), which are naturally found in fat tissue. This added compound allows the creatine to permeate cell walls passively on the backs of water insoluble lipids, allowing for a much smaller dose of the supplement to achieve the desired effect. Because the creatine rate absorption is so greatly improved, no excess water is trapped outside the cell wall. The result is harder muscle mass with increased definition, validating all those hours spent in the gym.
Worthy of mentioning, there is a debate in the sport nutrition community as to the effectiveness of creatine ethyl ester, or if it is even real. A few companies with a vested interest in the monohydrate version have funded studies to prove the ineffectiveness of esterified creatine. On the other hand, with every report discounting creatine ethyl ester, a study proving the advantages of esterified creatine can be found to repudiate those claims. After all, how much money did the tobacco companies spend to convince people smoking was not a health risk?
Personal testimonies across the Internet rave about the effects of esterified creatine. A more efficient delivery method means more gains with less waste. Pressing too much weight for too long a period of time will be counterproductive to a workout routine in the same way that ingesting more creatine than necessary is overkill. Your workouts are designed to maximize muscle efficiency; your supplement routine should do the same.[ad_2]
Source by Tom Garcin