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CREATINE is a compound formed naturally in our bodies from the amino acids arginine, methionine & glycine via a chemical process. Located mainly in the skeletal muscle system, creatine’s main purpose is to supply energy to our muscles. It has been attributed to lean muscle and strength gains, as well as giving a great pump. At the same time, creatine can assist in recovery & greatly improve anaerobic sporting performance.Creatine blends are extremely popular within the weight training & bodybuilding community. It’s not hard to see why when a supplement as powerful as creatine monohydrate is paired with other relevant sports supplements. Studies have shown that creatine stacked with certain supplements can produce better results than taking creatine monohydrate singularly. For example, scientific research has indicated that taking creatine monohydrate with a simple source of carbohydrate such as dextrose1, can dramatically improve the effects of creatine, driving more of this vital nutrient into muscle cells where it can perform its magic. Further to this, stacking other supplements with creatine such as glutamine in the correctproportions can produce yet further results over consuming creatine monohydrate on its own.
Not only can creatine blends containinmg multiple ingredients achieve better results, you’ll find that many of them eliminate the 5 to 6 day loading period associated with creatine monohydrate. The best part is that athletes & bodybuilders no longer need to create their own stacks. Effective creatine supplements & stacks are sold pre-mixed in powder & sometimes capsule form. Creatine monohydrate, creatine malate, creatine taurinate, creatine alpha-keto-glutarate, creatine gluconate or a combination of all these creatines are quite commonly paired or stacked with supplements such as HMB, ZMA, taurine, glutamine, ribose, dextrose, protein & beta-alanine. Particular favourite combos include ‘creatine + ribose’, ‘creatine + glutamine2’ ‘creatine + dextrose’, ‘creatine + HMB’ & ‘creatine + glutamine + HMB’. In this category of creatine supplements, you shall find the latest cutting edge creatine supplements & stacks, which have been researched & designed to provide optimum growth effects. This is one of the fastest advancing areas in terms of sports science in recent years, with major U.S brands such as Muscletech releasing product formulas that contain over 75 individually researched scientific ingredients. The supplement industry has come a long way in a short time. Creatine supplements have now been studied extensively since the early 1990s & are considered safe, with little to no negative side effects.
Creatine Blends are commonly presented & sold as Formulated Supplementary Sports Foods in Australia. Creatine blends are not a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise programme. Not suitable for children or pregnant women. Should only be used under medical or dietetic supervision. Always read label prior to use.
1. Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM. ‘Creatine-dextrose and protein-dextrose induce similar strength gains during training.’ Med Sci Sports Exerc. 2001 Dec;33(12):2044-52.
2. Lehmkuhl M, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG. ‘The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures.’ J Strength Cond Res. 2003 Aug;17(3):425-38.