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You can find an immense amount of sites on the Internet which sell creatine supplements. However, many of these sites can provide facts or adequate information on creatine and whether or not it might essential for your workout goals. When you shop for such personal care products, it is very important you are quipped with the right information.
But worry not, since this particular review can inform you of creatine supplements and even offer the best creatine products in India 2018. If you are that user who is thinking of obtaining creatine supplements, then do read the review guide below before you make the final step. We have even provided some general FAQ regarding creatine supplements.
Comprehending Creatine Fundamentals
To be frank, creatine is a compound which elevates energy into the muscles. It is created by the human body itself and even found within foods we eat as well such as fresh meat. Creatine is processed in the pancreas, liver, kidneys and later is being transmitted to the muscles in the body via the bloodstream.
As the muscles receive the creatine compound, it is being transformed into creatine phosphate (phosphocreatine). This metabolite which is high powdered regenerates ATP which is the optimum energy source of the muscles. Therefore, once you start working out, the ATP levels start to decline and creatine is assigned to re-establishes those lost ATP levels.
Athletic Performance and Creatine Levels
Over the past many years, the best creatines in India have been labeled as the head of all supplements related to athletic performance. Even so, taking in creatine inclines the creatine phosphate energy levels system in the body wherein this would push the body work better for longer hours with more energy boosts.
Moreover, creatine leads to an improvement in your capability to make use of explosive energy during crucial times during training. As proved in clinical studies, creatine has led to leaner muscle mass and an increase in strength levels.
Food Sources Which Contain Creatine
Even though creatine is being naturally created in the body using amino acids, a half of all the creatine, which is stored, is found in the foods we eat.
Fresh meats such as salmon, beef, tuna, and pork which are remarkably enriched in creatine wherein it contains around 2 grams (per pound of meat) of creatine. Moreover, herring is filled with 3 to 4 grams (per pound of meat) of creatine.
Cranberries are relatively enriched with creatine as well. What’s even more surprising is that creatine is heat sensitive therefore a good chunk of natural creatine levels found in meats are eradicated during cooking preparations.
Advantages of Creatine Enhancing Better Health
Due to its high demand, creatine’s health perks have been researched on a considerable size. Studies have shown that good amounts of creatine intake are important in securing good health in multiple ways.
Creatine Acting an Antioxidant:
It was found recently that creatine was effective compared to an antioxidant. It even was nearly as effective as glutathione wherein it fights against free radicals. Glutathione proves to be an important antioxidant which is created in the body naturally. Thus adequate creatine intake is necessary for good long-term health.
Alzheimer’s Disease and Creatine:
It is proven that creatine supplementation can reduce levels of serum homocysteine. High levels of serum homocysteine are connected to multiple psychiatric and neurological disorders. Moreover, these conditions can include dementia, depression and Alzheimer’s Disease. Also, a study has shown that high levels of serum homocysteine have increased the chances of getting Alzheimer’s disease.
Cognitive Function and Creatine:
Apart from battling against muscle fatigue, creatine enhances absolute brain functioning. There has been a study which discloses that creatine supplementation is linked directly towards refining the capabilities to solve issues and ameliorate short-term memory. People who have used creatine supplements have even achieved better IQ scores in comparison to non-creatine users.
B Vitamins and Creatine:
Vitamins such as B2, B6, B9 and B12 are crucial for an adequate combination of creatine. Augmenting creatine along with B vitamins leads to optimization of cellular methylation. In addition, suitable methylation can optimize muscular growth as well as helpful cell growth. On the other hand, sub-optimal methylation can even lead to negative cases of undesirable and cancerous forms of cell growth.
Heart Diseases and Creatine:
Coronary Heart Disease (CHD) is known to be the major death cause in the Western world. Over 13 million Americans suffer from CHD. Even so, creatine supplementation can stand against the start of CHD. With creatine, it reduces the levels of serum homocysteine. It is to be noted that without adequate creatine intake, serum homocysteine levels begin to rise.
In fact, high levels of serum homocysteine can encourage the spread of Coronary Heart Disease (CHD). The best creatine supplements in India 2018 provide you with multiple benefits in order to help you cope up with rigorous workouts.
Creatine and its Anabolic Effects:
Anabolic is a term which connects with enhancements in lean muscle mass. Creatine supplementation tends to work on multiple levels in order progress lean muscle mass.
Creatine And Training Athletic Performance:
Since creatine levels enable people to work out harder and longer along with the capability to pull out energy for few more reps, the intensity levels of your workout are elevated. This elevated experience enables your body to forcefully adapt and expand even without the use of creatine supplementation.
Creatine And Growth of Beneficial Cells:
We have mentioned cell methylation just a few paragraphs above and have even seen how creatine is crucial for optimum health and beneficial cell growth. A diet which limits fresh meat consumption is basically diet which is not suitable for muscle cell growth.
In fact, this statement involves another dimension the frequent/daily requirement of protein for both bodybuilders and athletes. Also, apart from having additional protein for both raw materials and amino acids, creatine obtained from meat sources enables cells to be healthy and strong.
Muscle Volumization and Creatine
Muscle volumization is the most popular form of creatine anabolism. Creatine supplementation leads to swelling of muscles with water. Moreover, the swelling will lead to feelings of muscles being pumped. This is an inspiring feeling to cross limits. Also, the muscle swelling enables the cell to produce more of crucial enzymatic and structural proteins.
To note, creatine does not only expands the cell but it strengthens it as well. Thus, in general, the muscle volumization of cells encourages an increase in lean muscle mass as well.
Creatine Supplementation Enhances Muscle Repair and Growth By:
Creatine supports in adjusting adequate calcium levels within muscle tissues thus encourage ideal contractions. Having lower levels of creatine can lead to an imbalance of calcium and decrease performance levels as a result.
As it works as an antioxidant, creatine strengthens membranes of muscle cells, removes dangerous free radicals, and even enable muscle cells to repair and expand more effectively and efficiently.
Creatine works to absorb in the acidity of muscles. Without adjusting an ideal PH balance, a muscle will tend to get tired much faster.
Instigating creatine supplements
Describing creatine supplements
Apart from protein supplements, creatine supplements are high in demand and prove to be an effective performance and effective muscle building supplements available till date. Moreover, creatine supplements can offer up to 10 to 15% enhancement in overall strength along with a gain of 10 pounds in terms of lean muscle mass. Due to their high demand, creatine supplements are economical in price and gives the individual/athlete explosive strength when taking supplements.
Creatine supplements come in certain forms such as liquid, powder or in pills. Since creatine powder is high in demand, there are multiple creatine supplements which are offer flavoured drink mixes and are sold quite well in the market. Typical flavours which you can find are fruit punch and grape flavours. The best creatine supplements mentioned below offer both unflavoured and flavoured creatine powder which can be easily mixed well with juice, water or even protein shakes.
A Short History On Creatine Supplementation
During 1912, Harvard researchers have explored how creatine which is ingested could raise creatine content in a muscle. 10 years later, many scientists have found out creatine influences the muscle’s metabolism.
Creatine supplementation caught attention after the 1992 Olympics in Barcelona. Sometime later, the Times (a British newspaper), had written about an article which mentions the use of creatine supplementation by multiple athletes. Athletes such as Linford Christie who is the 100m dash winner and multiple members of the British rowing team.
After the 1992 Olympics ended, creatine supplements became a commercial phenomenon and available in the market. During 1993, a creatine product called Phosphagen was released by EAS (Experimental and Applied Sciences). During 2004, a product called Creatine Ethyl Ester was introduced in the market.
Different Forms of Creatine Supplements
Typically, creatine supplements are being sold in the following forms below:
Creatine Capsules: Creatine capsules, or even known as creatine pills have obtained high demand over the previous years. Even so, creatine pills are either mixed with other supplements such as amino acids, vitamins and minerals and more or sold as 100% pure creatine itself.
Creatine Blends: Creatine blends mix different forms of creatine and even blend other supplements such as vitamins and minerals, simple carbohydrates, herbal extracts in order to enhance strength and athletic performance levels and digestion.
Creatine Powder: Creatine powder is a high-demand form and quite common compared to other forms of creatine supplements. Creatine powders tend to be sold as individual products, or even sold as flavoured powders which can be mixed with water.
Creatine Liquid: Liquid creatine is packaged and promoted as a creatine form which can be easily digested. In contrast, liquid creatine supplements are not that popular in comparison to others.
Advantages of Using Creatine Supplements
We have observed a detailed look at the health and anabolic perks of creatine. However, let us look at some essential benefits from consuming creatine supplementation:
Muscle volume: As previously mentioned, creatine supplementation increases the volume of muscles wherein it also strengthens muscle cells. With a high muscular volume, an individual will get stronger over time and hold a more lean muscle mass.
Lactic acid: Creatine functions as a lactic acid absorber, thus it detains muscle fatigue and enables individuals to work much longer into sets and reps even play harder on the field.
Additional energy: Creatine supplementation increases energy levels which enable people to compete and train longer and harder which takes you deep into your core levels to release huge bursts of energy. Therefore, when you need energy quickly, your body will depend on an ATP compound (adenosine triphosphate).
This compound enables you to store quickly after a burnout session and is usually depleted around 10 to 15 seconds. Furthermore, creatine works effectively to support in restoring ATP levels and preps you to work much harder again.
Protein synthesis: Recent studies have shown that creatine supplementation encourages specific muscle protein synthesis.
Who Can Use Creatine Supplements?
Even though creatine supplements are high in demand with bodybuilders and athletes, they are ideal for any individual who is physically active. Moreover, creatine has proven to enhance muscles mass, endurance and strength. Creatine offers an edge point when individuals begin to dig deep inside and provides quick energy releases when he/she may seem off in a game or when working towards breaking a personal record.
Using creatine supplements can help fight against diseases, makes stronger muscle cells, ameliorates mental functioning and many more. Creatine is also an essential source for vegetarians who do not obtain creatine from fresh meats. In addition, the best creatine in India 2018 can be used by people who workout regularly along with other fitness groups such as athletes, bodybuilders etc.
Endurance athletes: Bikers, runners along with other endurance athletes use creatine in order to boost their training sessions. In addition, it helps them to attain capabilities to go deeper in order to access quick energy releases.
Bodybuilders: Bodybuilders tend to use creatine in order to elevate lean muscle mass and gain additional strength and energy.
Powerlifters: Powerlifters make use of creatine in order to last longer in intensive workouts along with obtaining strength gains it offers.
Vegetarians: Vegetarians can use creatine for good health purposes. As mentioned above, creatine deficiency can have multiple health problems in the long run.
Body transformation: Creatine is not produced to just hardcore athletes only. It is considered as a staple supplement which can be used by many people who want to make good changes to their bodies and get back in good shape. Creatine offers to improve their performance levels and get stronger as well. In addition, an increase in muscle mass obtained from creatine enables them to burnout more fat in exchange.
Team sports: Athletes who are part of a team can depend on creatine for additional strength and for extra energy when the game is intense and requires their utmost abilities to win.
Natural creatine sources and creatine supplements
Typically, an average individual obtains 1 gram of protein per day from their day-to-day diet. The following foods which are enriched with creatine:
- Beef – contains 2 grams of creatine per pound.
- Herring – contains 3 to 4.5 grams of creatine per pound.
- Pork – contains 2.25 grams of creatine per pound.
- Cod – contains 1.35 grams of creatine per pound.
- Salmon – contains 2 grams of creatine per pound.
- Cranberries – contains 0.001 grams of creatine per pound.
- Tuna – contains 1.8 grams of creatine per pound.
- Milk – contains 0.05 grams of creatine per pound
It is important to note that chicken does not contain a lot of creatine amounts in comparison to the items listed above. At a minimum amount, it is recommended to consume 5 grams of creatine daily. As seen from the list above, it would take a lot of meat to consume in order to achieve the 5-gram limit.
In addition, as we mentioned previously, cooking tend to eradicate creatine content found in food sources. Therefore, natural foods are not adequate enough to offer creatine and replace creatine supplementation. The best creatine supplements in India 2018 offer good creatine content to grow muscles and make use of other benefits found.
How to Achieve Optimum Results When Using Creatine
Diving Into Creatine Loading
The human body, on an average, contains about 120 grams of creatine. 95% of the creatine in the body is found in the skeletal muscle. Typically, a muscle which has around 150 to 160 grams can hold up to 30 to 40 grams of creatine. But of course, muscle mass which already exists is a major factor in this calculation. In fact, there are two important ways of loading creatine. They are:
Slow loading: This is also known as gradual loading wherein you can take up to 5 to 10 grams of creatine each day without the requirement of rapid loading which is about 20 gram according to each day phase.
Rapid loading: This includes taking 20 grams of creatine for a week and then taking 5 to 10 grams each day after the week. Generally, creatine takes up to 5 grams at a time either with a dextrose or with fruit juice which is non-acidic.
Both of these methods are slow and rapidly effective. It is suggested that you try with both these methods and evaluate which method is suitable for you.
Creatine Facts and Myths
Does creatine supplementation have any side effects?
There are no major side effects which have been recorded in the medical researching of creatine. After you are done with using creatine, you may feel a loss of energy hence proper intake of water is crucial when using creatine supplements.
Is creatine considered a steroid?
No. Creatine is not produced as a testosterone precursor, or a hormonal product and not even a prohormone. In fact, creatine is an organic acid which naturally occurs and supports in offering energy to muscle groups.
Should women who are pregnant take in creatine?
This is a question which should be mentioned to a physician. If a woman is pregnant, she should consult with her doctor before considering new supplements.
Should teenagers consume creatine?
Well, there is no hard evidence which brings any negative side effects to a teenager if he/she uses it. Creatine is a safe and proven supplement. However, creatine has not stayed long enough in the market thus cannot guarantee if it has no possible side effects if used by teenagers.
Can vegetarians use creatine?
Yes, of course. Vegetarians take in limited amounts of creatine from the foods they consume hence creatine supplementation proves to be more of a necessity rather than an option for vegetarians.
Can women take creatine?
Yes. Taking creatine can aid in losing fat and toning up. Creatine supplementation is effective for athletic and active women.
Can creatine make you fat?
Well, no. Creatine absorbs water into the skeletal muscle thus enabling more lean muscle mass and does not lead to making people fat.
Can creatine be used on those who have just started training?
Yes. Creatine improves strength and energy. It can even elevate the muscle gains and hard efforts of a person who is a beginning trainee. Creatine is proven to be effective and safe for a majority of the athletes. Creatine won’t replace an effective training approach however it can enhance all training efforts.
As we mentioned creatine supplementation and its uses, benefits and other elements, let’s consider the top ten best creative products in India 2018:
Top 10 Best Creatine Supplements in India 2019
1. Optimum Nutrition – Creatine Monohydrate Powder
Optimum Nutrition grants 150g, 300g, and 600g of creatine powder wherein it is a strictly vegetarian product. In addition, it offers up to 5 grams (per serving) of creatine monohydrate and is not flavoured.
The product contains about 99.9% pure creatine monohydrate and guarantees healthy benefits and quick energy releases during strenuous workouts. Users can use a standard teaspoon of creatine monohydrate powder wherein it each spoon offers a daily maintenance dose of energy.
Moreover, this powder, when used along with weight training, enhances muscle strength, size and power. The powder can be blended easily in juice, water or even in a post-workout protein shake in order to help you achieve your fitness goals.
2. Isopure BSN Creatine Supplement
The Isopure BSN product is a remarkable product which aids you in enhancing your muscle power, strength and performance levels. This will enable you to work much harder and longer in the gym and enable you to earn your gains.
This product is unflavoured but can be mixed easily with water, juice or your scheduled protein shake drink. This container weighs in about 309g and is proven to help you recover lost energy levels.
Be sure to be consistent and take this creatine supplementation in order to feel the sudden rush of energy during intense workouts.
3. Universal Nutrition – Creatine Monohydrate Powder
The Universal Nutrition creatine supplementation product is effective and quickly absorbent. This German creatine has been proven and copyrighted to be the best of the best in the world. Truth be told, creatine is one of the popular supplements researched and Universal Nutrition creapure creatine monohydrate powder tends to meet the expected standard and break boundaries.
This product offers 5 grams of 100% pure creatine. The creatine monohydrate tends to heighten the bar for creatine in terms of purity and effectiveness. As mentioned, since it is produced in Germany, it ensures fine testing and beats standards compared to other competitors.
Lastly, you can enhance your overall training facility wherein research has proved to show an elevation of creatine levels which will prevent or slow down the start of muscle fatigue, improve the body’s training capabilities in general and heighten energy metabolism found in cells.
4. Muscletech Creactor Powder
Muscletech creactor powder is America’s #1 top selling bodybuilding creatine supplement brand. The reason for its large title is due to the ability to create or amplify the recovery time, strength and size of muscles. Within this container, you will witness twice the creatine available than a normal brand product.
This creatine supplement powder is clinically proven and offers a free-acid creatine formula which optimizes energy in muscles and enhances body capabilities. Each serving has about 750 mg of fully pure and tested creatine hydrochloride. In addition, this unalloyed creatine molecules delivers a futuristic product.
Also, the amount of creatine available in two micro-sized servings (given daily) proves to offer fast and authentic results. Enhanced combination of ATP in the powder quickly increases the ability of muscle cells’ in order to redevelop Adenosine Triphosphate (ATP) – which is an important source of anaerobic energy, therefore, you can be energized quicker between reps and sets.
Within this powder, there are no zero fillers as well as no extra sugar, carbs or even fat. You can reap all the benefits of this powder supplement as long as you are consistent and head on towards your fitness goals.
5. Cellucor Cor Creatine Powder
This product is a dietary supplement and with a 5g per serving of glutamine, you will experience the replenishing of a primary amino acid which can help you build stronger muscles and recover much faster.
Finally, this creatine supplement product decreases body fat and controls the lean muscle percentage.
6. Advance Nutratech Whey Protein Creatine Powder
The Advance Nutratech product comprises of a whey protein concentrate powder which contains main ingredients such as sucralose acesulfame, cocoa powder, gum carrageenan, natural identical flavours (permitted), K milk powder, enzymes such as papain, bromelain and amylase, gum xanthan (E415) and preservatives.
These ingredients are being sourced from top quality global manufacturers. Moreover, these free shakers may differ in style and colour as well. However, it is necessary to note that this powder contains soy, milk and nut ingredients as well. And, it is made on equipment which processes peanuts and wheat as well.
In terms of nutritional value (per 100gms), it has 400 Kcals and consists of glutamine-16.9grams, protein-62.5grams, Bcaas-22.5Gms, and Eaa’s-49.1gms. In regards to the free shaker provided, it is easy to wash, odour free, leakage proof design, easy to carry while commuting and its spout snaps with precision in order to avoid spillages.
7. Body Fortress Creatine Powder
This product tastes phenomenal. However, it all varies on the ratio you blend the powder with the water. To demonstrate, if you put half a scoop to a 700ml blender, it will start to taste funny like a faint unique liquid. Moreover, if you add in an extra 2 scoops, it will turn bitter. Thus, if you need to figure the amount of powder needed to combine water in order to give you a good taste, then use a usual 700 ML blender and take about 1 to 2 scoops or maybe 1 and a half (somewhere in this range).
There are few people who prefer 15 scoops but it all varies on how you tend to blend per cup.
Furthermore, this powder has a really good blend of glutamine, Bcaa’s and an enhancing formula. These ingredients can help you improve in your workouts and recovery time especially to those who have certain dehydration issues. To clarify, this powder container is an inexpensive product and a workout powder and not a BCAA or a protein supplement.
8. Nutricost Creatine Ethyl Ester Powder
This product ensures your body to increase its capacity in order to initiate training of high intensity. This will help your body to adapt to the pain and growth and excel to strive for bigger capacity limits.
Moreover, this product has been proven to elevate protein synthesis as well as muscle volumization. Finally, you can now restore your energy levels and at the same time, lift items heavier compared to before and even enhance your physical performance for a long period of time.
9. Gat Creatine Monohydrate Powder
Gat creatine monohydrate is being laboratory tested for 99.9% unrefined purity. This, in fact, is being checked by a very high-performance liquid chromatography (HPLC). According to studies, creatine monohydrate is known to be the most researched type of creatine found available in the market.
Even so, creatine is also an organically occurring metabolite which is found in the muscle tissue. It aids in quickly resynthesizing ATP which is the final energy form used by muscle cells in order to output force (muscle contraction). Phosphocreatine, in its phosphorylated form, helps to quickly combine adenosine triphosphate (ATP). To get much faster results, you can load with creatine by taking in 1 teaspoon (5 grams) of GAT creatine monohydrate for 4 times each day.
In fact, loading has been known to create much quicker increases in muscular performance and lean mass. During training days, you should ensure that at least 1 serving is being taken during the workout session and 1 serving being taken afterwards. Also, ensure to cycle off creatine for a minimum of every 8 weeks or do as told by your physician. Lastly, Gat creatine monohydrate works remarkably well with BCAA PWD, pre-training PWD and pro-testosterone tab.
10. MusclePharm Creatine Powder
This Muscle Pharm product ensures safe to use when mixed with other supplements. In fact, optimum results can be attained when it is combined with a well-balanced diet and adequate amounts of exercise.
With this product, you would experience an increase in power and endurance, physical performance, quickly absorbent creatine complex, enhanced muscle time, improved muscle strength with a heightened bone, tendon and ligament strength.
This product is of pharmaceutical quality and requires no loading whatsoever. Lastly, MusclePharm Creatine heightens creatine levels by increasing bioavailability and uptake. It is medically proven to offer multiple benefits which impact on the muscles. Apart from this, MP Creatine elevates an overall power, ATP energy and explosive energy. In order to obtain additional strength, stamina, and lean muscle expansion; you can feed your body with the right creatine package.
The Best Creatine Supplements: What’s Your Choice?
These are all the top 10 best creatine powder products which ensure remarkable benefits if used with proper food intake and adequate amounts of exercise. But, just like all the other products, do look into multiple factors and elements before choosing an ideal creatine powder product which is good for you and lets you achieve your fitness goals.