Creatine Builds MuscleYes, I've proven this myself. After losing a lot of body fat and gaining some muscle (100 kg down to 75 kg), waist 107 cm down to 77 cm, I had reached a plateau, but then started to use creatine monohydrate. After about three months I had gained 5 kg to 80 kg, but all muscle! My size 77 trousers were still loose, so the belly was still fine as the weight was going up! I was worried one day when I noticed a lump on the back of my arm, but then found another on the other arm, and realised they were muscles (triceps), and a six-pack as well, for the first time in my life!
Typical dosageOne teaspoon (use a correct medicinal teaspoon for an accurate dose) two to three times daily, just before or just after exercise for the first week.
This is the "loading stage".
Then drop to one teaspoon daily for the next three weeks, then stop altogether for a week before repeating the cycle.
Take with juice or other carbohydrate for maximum benefit, as carbohydrates are the transport system to get creatine in to the body cells.
Exercise should be short bursts of maximum-effort such as weight lifting, sprinting, etc for greatest benefit.
I normally do a dozen or so chin-ups, leg-lifts, pull-downs, push-outs, pecks, stomach crunches, squats and dumbbell workouts several times a day.
Typically two to four minutes a time, for a total of 15 to 30 minutes a day.
Combined with some gardening and an active lifestyle, this is all I have needed to build a lean, muscular body.
It is great to sport a six-pack where I had flab hanging over my belt a year ago!
Types of CreatineCreatine Monohydrate is the most common form and the least expensive, but still effective.
Disadvantages: Some reduction in effectiveness due to poor penetration into the muscle cells because it is hydrophilic and semilipopholic, meaning no penetration or transport into the lipid (fat) layers.
This is why creatine monohydrate should be taken with a carbohydrate food, for example fruit juice, allowing the creatine to "hitch a ride" with the resulting insulin spike into the muscle cells.
Creatine bloating is often a side-effect as the muscle and other cells store excess water, especially if over-dosed.
If we don't exercise there is no point in taking creatine. We cannot build muscle sitting on the couch.
Creatine CitrateThe Citrate version dissolves readily and rapidly.
Made by binding citric acid with creatine molecules.
May give greater muscle energy but there is no practical proof.
Disadvantages: 40% less creatine content compared to the monohydrate version, and is more expensive.
Creatine PhosphateActs as a source of ATP (adenosine triphosphate), giving more energy, but less effective than the monohydrate version, and more expensive.
Creatine MalateBelieved to have higher potential for energy creation than monohydrate, but more expensive.
LeanMachine's view on consumption of phosphorus is that we probably already get too much as it is used as a fertiliser on many of our foods.
CEE or Creatine Ethyl EsterBelieved to permeate the cell membrane more effectively.
More easily absorbed and up to 30 times more effective than creatine monohydrate.
Decreased dosage means less creatine bloating.
CEE uses body fat more effectively because of the ester which increases lipopholic abilities (CEE infuses through cell walls more easily).
No known side effects, but more expensive.
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DisclaimerLeanMachine is not a doctor, and everyone should consult with their own health professional before taking any product to ensure there is no conflict with existing prescription medication.
LeanMachine has been studying nutrition and health since 2011 and has completed many relevant studies including:
Open2Study, Australia - Food, Nutrition and Your Health
RMIT University, Australia - Foundations of Psychology
Swinburne University of Technology, Australia - Chemistry - Building Blocks of the World
University of Washington, USA - Energy, Diet and Weight
Johns Hopkins Bloomberg School of Public Health, USA - Health Issues for Aging Populations
Johns Hopkins Bloomberg School of Public Health, USA - International Nutrition
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics I
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics II
Johns Hopkins Bloomberg School of Public Health, USA - Principles of Human Nutrition
TUFTS University, USA - Nutrition and Medicine
TUFTS University, USA - Lipids/Cardiovascular Disease I and Lipids/Cardiovascular Disease II
Technical Learning College, USA - Western Herbology, Identification, Formulas
Bath University, England - Inside Cancer
WebMD Education - The Link Between Stroke and Atrial Fibrillation
Leiden University Medical Center, Netherlands - Anatomy of the Abdomen and Pelvis
LeanMachine has now read thousands of studies, journals and reports related to health and nutrition and this research is ongoing.
Updated 15th November 2016, Copyright © 1999-2017 Brenton Wight and BJ & HJ Wight trading as Lean Machine abn 55293601285