Creatine supplements have been around for a long time. Yet there will always be something you can learn to make yours work better. We’ve pulled together some of the latest secrets in this issue. Here’s to a happy new year full of greater lean muscle, strength and performance gains from every workout!
Creatine Select: More happy stomachs. More happy customers.
People occasionally tell us that other brands of creatine don’t work and/or upset their stomach. If that’s been the case for you, then there’s a good chance you’ll enjoy using Creatine Select. Keep reading, and you’ll learn how to maximize your results with it.
Creatine Select is a unique, all-in-one “stack” of creatine plus phosphates and beta-alanine in a 5:1:1 ratio that has turned many customers into long-term fans. Customers often tell us that Creatine Select is the first creatine formula they have ever used that works great without upsetting their stomach.
First, let’s talk about the formula. What sets it apart from other products?
Beverly International’s R&D team insists on using only high-purity creatine monohydrate in Creatine Select. Creatine monohydrate remains the most scientifically proven form of creatine available.
Creatine Select contains CarnoSyn® beta-alanine, which has been tested in over 20 studies, is protected by several U.S. patents, and contains no banned substances. Beta-alanine helps your muscle cells regulate pH (acid-base balance). Low pH (high acidity) has been implicated as a cause of fatigue during high-intensity exercise.
Creatine Select contains electrolyte-bound phosphates, namely, potassium phosphate and sodium phosphate. Phosphate is required to convert creatine into phosphocreatine (PC). PC is used to fuel muscle contractions during high-intensity exercise. Electrolytes including potassium and sodium are also critical for muscle contraction and overall health and performance.
Creatine and Your Gut: The Secret to a Happy Marriage
The truth is that creatine can upset your stomach, as can many naturally occurring substances. A little bit of education can help you avoid stomach issues with creatine completely.
Sugars like lactose and fructose, and sugar alcohols, can bother just about anyone if consumed in large enough doses. For instance, your intestine can only absorb fructose so quickly. If you ingest too much of it in a single setting, it will accumulate. This causes water to move from your bloodstream into your intestine, resulting in bloating and discomfort. Almost all of the mass market creatine products contain added sugar. The most popular contains nearly 3 times as much sugar as it does creatine.
BI Creatine Select contains no sugar.
Another challenge with creatine is that it is not very soluble in water. If you drop a tablespoon of it into a glass and drink it before it has dissolved completely, you may have problems. As the creatine sits in your intestine “waiting” to dissolve and be absorbed, water will move into your intestine from your bloodstream. As with the fructose example described above, this can cause bloating and discomfort.
With the above in mind, below are some of the latest tips for making your creatine experience an enjoyable and maximally rewarding one.
(1) Don’t skimp on the water: Mix each serving (1 scoop) of Creatine Select with 4-8 oz (1/2 -1 cup) of water. Again, creatine is not very soluble in water. So don’t worry about using too much water when you prepare Creatine Select. Consider 4 oz (1/2 cup) to be a bare minimum.
(2) Make it lukewarm: Not crucial to your results, but mixing your creatine with lukewarm water will help creatine dissolve more easily. This makes it easier for your intestine to absorb the creatine, which in turn reduces your likelihood of experiencing stomach upset
(3) Keep drinking water throughout the day: Drink plenty of water throughout the day, particularly if you are loading with creatine (discussed below). Some athletes will drink a gallon of water a day while using creatine. This is thought to improve creatine absorption and the results achieved.
(4) Loading helps you experience results sooner: “Loading” traditionally means taking 5 g of creatine 4 times daily (20 g total). By saturating your muscles with creatine more quickly, you will experience results sooner. However, you do not have to load. You can also experience the same results over a longer period of time (e.g. 15-30 days) by taking a smaller dose (e.g. 5-10 g daily).
(5) Always spread out your doses: Creatine Select is considered a “stomach friendly” creatine formula. Nevertheless, particularly if you don’t have a lot of muscle mass and/or your stomach tends to be sensitive, you may get better results by not loading. Instead, take 1-2 servings of Creatine Select daily. Always allow at least 3 hours between servings. Though it has not been proven, it has been suggested that your muscle cells become “resistant” to further uptake of creatine for a few hours after each 5-g dose (equivalent to 1 serving of Creatine Select).
(6) Don’t skimp on the carbs: Creatine “likes” carbs. When you eat a carbohydrate-containing meal, your blood sugar and insulin levels rise. Insulin encourages your muscle cells to take up more creatine than would otherwise be the case. Therefore for best results you should consume each serving of Creatine Select after eating a carbohydrate-containing meal. For instance, an athlete who is trying to gain mass could have a shake made with Mass Maker post-workout. The carbohydrates (as well as protein) in Mass Maker will increase insulin. In turn, this will stimulate your muscle cells to take up more creatine.
(7) Don’t worry about the scale: Don’t be surprised if your weight increases when you take creatine, especially if you are loading. This does NOT mean you are getting fat. It does mean that the creatine is allowing your body to store more water in your muscle cells. Over the long term, increased muscle cell hydration is associated with increases in lean (muscle) mass and performance. This is why you take creatine in the first place!