Supplement


Fact or Fiction: Creatine for Getting Lean

Will supplementing creatine really hinder your fat-burning goals?

Will supplementing creatine really hinder your fat-burning goals?


We're not sure how this myth got started, but a number of people think that when they start a diet, they have to stop taking creatine in order to get ripped. Maybe it's the notion that a mass builder like creatine will prevent "weight" loss, since mass gaining and fat loss typically are considered two opposite goals. It could also be due to some reports that creatine can cause more water retention under the skin, giving a smoother appearance that can be mistaken for higher bodyfat.
VERDICT: Fiction
SOLUTION: Although research does show that creatine can increase water retention under the skin, there is no research that supports the notion that creatine will prevent you from dropping bodyfat. In fact, research suggests creatine will not only help yougain lean muscle mass, but also may help you to lose fat.
One study from Virginia Tech (Blacksburg, Virginia) found that creatine not only allowed subjects to lose bodyfat while dieting, but it helped them gain muscle; the placebo group in the same investigation lost muscle mass while dieting. Studies in animals show that creatine supplementation actually increases fat loss. Researchers from Skidmore College (Saratoga Springs, New York) discovered that subjects taking creatine for 28 days and not working out increased their resting metabolic rate by about 3%, but those adding creatine to a weight training program increased their resting metabolic rate by about 6%. An increase in metabolism can lead to a significant drop in bodyfat over time.
ALTERNATIVE: If the standard creatine monohydrate causes you to bloat, try a different form of it, such as creatine hydrochloride, creatine alpha-ketoglutarate or magnesium creatine chelate. Take about 2-5 grams of either creatine hydrochloride, creatine alpha-ketoglutarate or magnesium creatine chelate before and after workouts.


Vitamin D for Size & Strength

KNOW YOUR CREATINE POWDER

Different varieties can offer different benefits

Although creatine monohydrate is the tried-and-true form of creatine that most manufacturers sell, other types of creatine offer benefits that go beyond those of the mainstay. That's why many creatine products now contain a variety of different forms of creatine. In addition, some manufacturers are smartening up and adding supplements to their creatine that enhance its uptake. Learn how to select a mixed creatine product that delivers results.
1. Creatine used to come in one flavor--gritty. Today's powders are often flavored. This may make it taste better when you mix it by itself in water, but if you put it in a protein shake, the flavors may not work together. For example, lemonade-flavored creatine plus chocolate-flavored whey protein turns into a gross drink. Lemonade plus vanilla, on the other hand, is not so bad. Choose flavors wisely.
2. Many powders come in a couple of sizes, from roughly 1 pound to 2 pounds. Your best bet is to go with the larger size--you need at least a solid month's trial of any new creatine product to ensure that it works for you. Once you find the product you like, you might as well nab the savings on the larger size.
3. The sodium content comes from the sodium creatine phosphate matrix, which enhances both the solubility of the creatine in fluid and its uptake at the muscle cells, due to a creatine receptor on muscle cells that is sodium dependent. Some sodium also comes from disodium phosphate, which enhances the energy that creatine provides the muscle cells by increasing the creatine phosphate levels in muscles.
4. Creatine ethyl ester-beta-alaninedual action composite (CarnoSyn) is the creatine ethyl ester you may know, along with a patented, timed-release form of beta-atanine.
5. Cinnulin PF is a trademarked cinnamon extract, which boosts creatine uptake by mimicking insulin's actions on muscle cells (one of which is enhancing creatine uptake).
6. Creatine alpha-amino-n-butyrate is creatine with a metabolite of the amino acid leucine. This can help to increase muscleprotein synthesis and decrease muscle breakdown.
7. Creatinol-o-phosphate-maiicacidisa creatine analog that is reported to enhance endurance.
NUTRITION FACTS
Serving Size: 1 scoop (16 grams)
Servings per container: 50
CALORIES: 30


Amount Per Serving % DV *
Total Carbs7g2%
Sugars0g**
Sodium250 mg10%
Potassium140 mg4%
Creatine Blend Technology4,250 mg**
Sodium Creatine Phosphate Matrix, Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn), Creatinol-O-Phosphate-Malic Acid Interfusion, Creatine Alpha-Amino-N-Butyrate
Creatine Uptake950 mg**
Dicalcium Phosphate, Clnnulin PF, Dipotassium Phosphate, Disodium Phosphate
* Percent Daily Values (%DV) are based on a 2,000 calorie diet. Your daily values May be higher or lower depending on your calorie needs
Consider vitamin D if you're looking to boost your size and strength
** Daily Values not established Other Ingredients: Maltodextrin, Natural and Artificial Flavors, Potassium Citrate, Citric Acid, Sucralose (Splenda), Calcium Silicate, FD&C Red 40

Vitamin D just took a hit in the media when one study showed that the average person doesn't need to supplement with it. However, bodybuilders are not average, and if you're looking to boost your size and strength you'll want to consider supplementing with Vitamin D.
Since vitamin D gets converted in the body to a steroid hormone--1,25-dihydroxyvitamin D--it makes sense that it would have some effect on strength. This active form of vitamin D binds to specific receptors found on membranes and nuclei of muscle cells. When it binds to these receptors, it enhances muscle contraction and protein synthesis--the buildup of muscle protein that leads to muscle growth. Research shows that certain types of these receptors may be responsible for greater muscle size and strength. Adequate vitamin D levels can help ensure your mu

in D ab
out twice per day with meals.

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