What is it?
Creatine is a naturally occurring compound comprised of amino acids which is synthesized in the human liver and kidneys. It can also be found in smaller quantities in poultry, fish, and red meat (beef).

What does it do?

Our muscles have an immediate energy source called Adenosine-Tri-Phosphate (ATP) which provides muscle energy when doing any activity. Our muscles have a limited amount of ATP at a given time, so when we exercise we burn through our ATP stores quite quickly. Creatine is used in the body to accelerate the reproduction of ATP so we may workout harder and longer; therefore, helping us achieve our training goals more quickly. To put it in even simpler terms: Creatine helps facilitate strength development, muscle recovery and decrease fatigue.

Does it meet my needs for my goals?

There are several different types: Creatine Monohydrate, Creatine Ethyl-Ester (CEE), Creatine Alpha-Ketoglutarate (CAKG), Creatine Ketoisocaproic acid (CKIC). Deciding which one to use depends on your fitness goals.

Creatine Monohydrate is the grandfather of creatine products. This version is used most often while individuals are on muscle gain training plans. The reason for that is Creatine Monohydrate helps to draw more water into muscle cells for anabolism as well as more extracellular water which aids in total weight gain. The extracellular water your body holds will help ward off dehydration during periods of strenuous activity. This version of Creatine is best consumed with a form of carbohydrate. This allows the Creatine to use insulin as a shuttle into muscle cells. So, as you can see, this version is not the best candidate for individuals who are looking for weight loss or weight maintenance.

All the other forms of Creatine have been combined with transportation molecules to allow the Creatine units to enter into muscle cells. There is very minimal extracellular water retention and a much higher absorption of Creatine into muscle cells with the modified versions. These modified types will help individuals on a more restrictive diet to continue to achieve strength improvements and keep a healthy recovery level.

Most Popular Creatine Products

As you can imagine there are a number of different brands and products containing Creatine. Some of the best products available on the market are:

	Max’s Crea8 Carnage	This is a product which is made up of 8 different types of Creatine, along with Arginine and Beta-Alanine. This product is excellent for anyone looking to increase strength and muscle endurance (Footy players, Rugby players, Weight Trainers).
	BSN CellMass	This is a product mainly comprised of Creatine Ethyl Ester. With its high absorption rate there is very little water retention from CellMass, just a whole new meaning of recovery!
	SuperPump250	Get ready to have more energy and pump than you have ever had before. SuperPmp250 is a combination of Creatine, Arginine (for the pump), and Caffeine. If a little energy boost is what you need to get into the gym then SuperPump250 will cover that and more!
	Dymatize Xpand	Creatine, Arginine, Glutamine and a whole load of other good ingredients make up the product Xpand. A great tasting pre-workout amplifier which will take your pumps to a whole new level! This is a great product for men or women who are on a weight-maintenance/weight-loss regimen since it is virtually carbohydrate free.