This refers to the maximum amount of power you're able to generate over a short interval, or simply your all-out power. Consumers take creatine with arginine, most often as a preworkout combination, writes Jose Antonio, author of "Essentials of Sports Nutrition and Supplements. Powder blends containing both ingredients are available. You can also blend individual powders. It's typical to take it 30 minutes before working out, according to Antonio.
Blend the powder with the liquid of your choice. Taking dietary supplements may cause unwanted side effects. Long-term effects are unknown.
The short-term effects of taking creatine, however, include muscle cramps, nausea, abdominal comfort and changes in bowel habits. Arginine may cause these same side effects.
When starting supplements, monitor for any potentially worrisome side effects such as chest pains. Avoid arginine and creatine if you have kidney or liver problems as they may make your condition worse. Despite numerous myths about creatine, it is one of the safest and most well researched supplements on the market. By increasing the rate at which our bodies can replenish ATP energy for our bodies creatine has been shown to naturally and safely increase muscle size and strength.
Creatine is most helpful during bouts of short but intense exercise such as a heavy set of squats, sprints, and other similar movements. Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. Nitric Oxide boosters are used to enhance vasodilatation in blood vessels to allow more blood flow through the body during exercise.
Both of these product types can be bought separately, or together in many pre-workout supplements. Skip Navigation Website Accessibility. Most newer versions of creatine deal with a few basic issues concerning standard monohydrate: absorption, dosing levels, and removal of side effects. Here again, you have superior absorption, no side effects, and less total creatine required.
It should be noted that you can take creatine before and even after workouts, some people drink it before and during the workout. Taken after, you still want your post-workout shake of fast digesting protein and fast digesting carbs but I would let a bit of time elapse before you drink it. So, do any of these "new, improved" versions really work that much better than the standard monohydrate?
Well, while I have not used all versions, I myself see no real difference among versions. If, like me, you don't mind loading and don't see any side effects from monohydrate, you should find that this version still works as well as anything. However, by all means test out the different versions and see what you think, they work well too. From a cost effective standpoint, however, straight monohydrate powder is extremely economical.
Sadly, there is still, after all this time, a lot of misconception about creatine. Some people, including members of Congress and some sport federations, think creatine is a steroid. Ah, yes the old, tired, "Is it a steroid?
I've worked in the retail supplement business since and to this day, people still make cracks about us "selling steroids". And yes they actually think we have them, right there on the shelf and that creatine is one of them. No, creatine is not a steroid, it will not kill you or ruin your kidneys. As should be the case anyway, you should be drinking a lot of water as part of your daily program as this does help to flush out creatinine, the waste by product of creatine.
As well, this is one reason why many people cycle products, to give your body and wallet a break. Also, with the new, lower dose creatine's on the market, this argument really doesn't stand up as well anymore as you can now take in much less total creatine then when using the monohydrate version. Additionally, make sound choices; meaning choose a quality brand with a good reputation. The media loves to report on creatine risks. If there is even a hint that it could possibly be involved in the death or ailment of an athlete, they jump it.
When it is later shown that creatine played no role whatsoever, they don't report that with quite the same enthusiasm. Sadly, this is true of any nutritional supplement. Look at respected research; this is where you can get sound reliable information from, this is how you make your own choices in an intelligent manner on what to use and what not to use. Now, earlier in this article I mentioned NO and cell expansion. What is NO and what does it do?
NO, or nitric oxide, is a gas produced by the body from the amino acid arginine. It's a cell signaling molecule that is involved in numerous functions, some of which include controlling nutrient delivery, initiating hemodilation, the widening of blood channels.
NO really enhances the "pump" sensation we get from exercise, this is in fact "cell expansion". One of the reasons enhancing the pump is important is that nutrients are delivered faster and waste products are removed faster, allowing for faster recovery between sets and between workouts and ultimately better workout performance because you're getting fuel to your muscles faster.
As mentioned in the discussion on creatine, you will see increases in size and strength with NO due to the forcing of fluid inside the muscle cells. Most products in the cell expansion category combine creatine and nitric oxide, along with other nutrients, commonly in pre-workout drinks, such as NO-Xplode by BSN.
These drinks are great if you don't mind the caffeine which helps with training energy and focus. Separate from this, however, is the idea of simply stacking a NO product with a creatine product. And, yes all the questions and answers about the gains being "temporary" apply equally to NO products.
Yet, this is a great stack for most anyone looking for results, it is in fact one of my favorite stacks. I love the feeling I get from this combination and the results: I always see a solid pounds from this combo.
If you're one of those people that doesn't want to use steroids, pro hormones, or even more basic testosterone boosters , this stack is a great choice.
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