Over the past decade, creatine monohydrate (creatine monohydrate) has been hailed as one of the most popular and effective nutritional supplements. Its status is high enough to keep pace with protein products, and it has firmly ranked as the "best-selling supplement" among the list. It is rated as a "must-use" product for bodybuilders and is also widely used by athletes in other sports, such as football and basketball players, who want to improve their energy levels and strength. Creatine is not an illegal drug and is naturally found in many foods. Therefore, creatine is not prohibited by any sports organization. It is said that at the 1996 Olympic Games, three out of every four medal-winning athletes used creatine.
Creatine monohydrate is a classic product. In recent times, manufacturers have made a lot of fuss around its absorption issues, leading to several branches of creatine products. The original one was, of course, creatine monohydrate powder. After investigation, the creatine monohydrate raw materials on the US market mainly come from five manufacturers, a large German company, two American companies, and two Chinese companies. Quality and purity are a key factor, and many supplement manufacturers also use this as a selling point. In their creatine advertisements, they always criticize creatine products that use Chinese raw materials. Regardless of the manufacturer's recommended dosage, most people still choose long-term use of five to fifteen grams per day, and a very effective method is to mix creatine and glucose and take it half an hour before training. Then, several well-known manufacturers launched finished products containing creatine and glucose (about 35 grams), which are convenient for consumers to use. The market response was very good, and it can be regarded as the "two classics". Since then, various manufacturers have continuously launched new products, each with its own name, each with its own selling points, and supported by scientific theories. Among them, the most clamorous one is MuscleTech, which claims in its advertisement that its CELL-TECH is 19 times better than other creatine products and is "America's most powerful muscle-building weapon." The dosage per use is about 99 grams. The main ingredients are 75 grams of pharmaceutical grade glucose, 10 grams of creatine monohydrate powder, 200 mg of lipoic acid (ALA), and 2 grams of taurine. This is the so-called "third generation creatine". In theory, 75 grams of glucose can optimize insulin secretion, coupled with ALA stimulating insulin sensitivity, the combined effects of the two will produce excellent results. The sales of CELL-TECH have been very good. Compared with "Classic 2", the obvious difference lies in ALA, which is known as the "universal antioxidant". Is it really because of its addition that the creatine product will be replaced?
Many bodybuilding enthusiasts have expressed doubts about MuscleTech's claims, and many big-name manufacturers are dismissive, believing that adding 200 mg of ALA to creatine products is meaningless and cannot help absorption. At the same time, an ingredient called "D-pinitol" has appeared in several new creatine products. According to the manufacturer, its ability to stimulate insulin is four times stronger than ALA. As of the end of 2002, the latest "pancreas stabbing" toolIt is 4-hydroxyisoleucine, which is an amino acid extracted from the seeds of fenugreek (leguminous plant). It can increase the sensitivity of insulin. The muscle-building effect achieved when used in combination with glucose is better than using glucose alone. 30% better. Whether it is ALA, D-pinitol, or 4-hydroxyisoleucine, their targets are insulin, and their additions must be based on the "Classic II", so they can be classified into the same category.
"Creatine + Glucose" has a long history of development and is highly praised by bodybuilders. It has also been challenged by many parties. For example, one manufacturer uses a high-molecular-weight carbohydrate imported from Sweden to replace glucose. Its patent name is "Vitargo" and it is extracted from potato starch. Compared with glucose, it passes through the stomach at an ultra-fast speed without causing gastric discomfort. It also restores muscle energy at 170% speed. It can also stimulate insulin equally effectively, synchronizing its peak level with creatine, maximizing the effectiveness of insulin. to deliver creatine to the muscles.
Effervescent creatine, which creates small bubbles and fizzes when brewed, is a very popular type. According to reports, in the effervescent state, creatine molecules decompose in water, are easy to digest and quickly enter the blood stream. The creatine absorption rate can reach more than 95%. Other products, especially ordinary creatine monohydrate powder, enter the stomach When it is solid, it causes gastrointestinal discomfort and affects the absorption rate. Nearly 50% of creatine is excreted as waste. Such products generally come in boxes of twenty small packages.
Rather than saying that it is a replacement of creatine, it is an improvement of the creatine formula. The main purpose is to enhance absorption. The core has not changed, it is still creatine monohydrate. HMB, ribose, and glutamic acid are added to achieve a synergistic effect and are mixed supplements. As for products in liquid and colloidal form, such as creatine oral drops, they have been rejected by numerous experts. Tests have proven that they are unstable. HPLC (High Energy Liquid Chromatography) testing has found that the impurity content is around 40%. It is worth paying attention to anhydrous creatine, apple creatine, and lemon creatine, which have better absorption rates and effects. The creatine products mentioned above come in a variety of flavors. Drink a cup after training and you will feel "the happiest thing in the world." But the author still recommends the ancient and classic creatine monohydrate powder because it is effective and cheap.