Universal Creatine *Review*

Sometimes, the simplest, purest, most basic things in life work out the best for you and your goals.  When things get too complicated, too fruity, too doctored up and fooled around with, their real effectiveness can really be brought into question.  Take one step into GNC and you'll see exactly this, supplements with so many ingredients they basically sell you a novel along with the powder.  Are some of the supplements effective?  Sure thing!  But they sure are complicated, and if you don't know what to look for, you can end up paying a lot of money for something that doesn't do much at all.  Isn't there anything out there that's simple and effective?  Something you can trust, and just plain works?

Yes, as a matter of fact there is.  It's called Universal Creatine Monohydrate.  Now I've done an article on creatine before, and as I've said, creatine is the old school powerhouse in muscle building.  It was one of the first supplements ever to hit the shelves, and it's still one of the most tried and true muscle builders out there today.  Why do so many people use such an old, seemingly outdated supplement?  Because it works, that's why.  And believe me, almost anyone who knows their stuff as far as supplements go will tell you that good ol' creatine is something they'll always turn back to after their complex BCAA glutamine super amino blah blah pills have left them with little to show for their money.

Now don't get me wrong, companies have definitely tried to improve creatine over the years.  Right now you can buy creatine "blends" from all sorts of manufacturers like Muscle-tech, BSN, Muscle Pharm, BPI, Driven Sports, and countless others.  These blends are filled with strange forms of creatine like "creatine ethyl ester," and "micronized creatine," along with the original creatine monohydrate.  And boy, will they all suck your wallet dry quickly.  I'm not saying they don't work, and I'm definitely not saying they don't taste good, but I will say that you can get quite a bit more bang for your buck if you look at the simpler stuff from Universal.  There is no study out there that proves one form of creatine is better than another, and a TON of studies that back up the raw effectiveness of simple creatine monohydrate.  And the good news for you is that pure, unflavored creatine monohydrate is cheap.  That's why I firmly believe that Universal Creatine Monohydrate is one of the best supplements you could ever buy for your money.

What's in it?  Nothing but certified pure, unflavored, creatine monohydrate.  One serving size is 5 grams, or one teaspoon.  In a 200 gram container you'll get 40 servings (yay math), and two of these bottles packaged together from bodybuilding.com costs you $12.  One 300 gram bottle costs only $8.65.  If you're a veteran at buying supplements, you'll know that price is DARN CHEAP, and that amount of product will last you for quite a while (definitely enough for one to two full cycles.)

300 Grams Unflavored Serving Size1Teaspoon(5g) Servings Per Container60 Amount Per Serving % DV Creatine Monohydrate 5g * * Daily Value (DV) not established.

Other Ingredients: Contains Pure Micronized Creapure® Creatine Monohydrate. Made in a GMP facility that uses milk, soy, egg, peanuts.

How's it taste?  Like what ever you put it in.  It's unflavored, which may be a bit of a buzzkill when you first get it, however you'll soon realize is actually a big bonus because you can throw it in with pretty much any drink and never know it's there.  Even in plain water it doesn't reveal itself as a supplement, it just goes right down your gullet with no nasty aftertaste or texture.  I usually stick one teaspoon in with my pre-workout, and another in with my post workout shake.  Again, I cannot ever tell the difference, and it's great to know I'm getting my muscles all that creatine with so little hassle.

How's it mix?  Well, creatine monohydrate mixes OK, but never fully dissolves, so at the end of your drink I suggest swishing the little bit of liquid left around the glass a couple times, then quickly chugging it to avoid a little pile of undissolved powder at the bottom of your glass.  This tiny issue in mixibility isn't the product's fault though, it's just the properties of creatine mono itself.  Not hard to overcome though, as long as you're capable of keeping track of how much liquid you have left.

Does it work?  YES!  YES IT DOES!  I've been on a horrendously difficult training program, and even consuming more food was not drastically helping my strength gains.  I decided to go back on creatine (I had used it years ago, and took a long hiatus).  My god, my workouts are entirely different!  I feel stronger, more energized, like a true beast.  I've hit a few new PR's in one week on this stuff, and just keep wanting to hit the gym over and over again.  It's a great feeling, and it's a common result of creatine supplementation.  Creatine will increase energy levels, muscle volume, and protein synthesis (it helps your muscles to more effectively build up bigger and stronger each time after a workout.)  If you want strength gains, get on creatine, it's as simple as that.

How do I take it?  Well, there's controversy on this topic, but in general there are two main trains of thought.  The first supports what's called a "loading phase," which is meant to saturate your muscles with creatine over a period of five days by taking 20 grams of creatine per day (4 tsps), then cut back to around 10 grams per day for the remaining 4-5 week cycle.  The second train of thought says to nix the loading phase and just enter in with a normal daily dosage of 10 grams per day, which will eventually saturate your muscles to the same level as with loading.  I personally side more with the loading phase, as it really does seem to more quickly get creatine into your system (your muscles take time to absorb larger amounts of creatine than natural levels, so you're basically "forcing" more into them), and you'll see better results sooner.  I doubt you'll see much difference either way, but read up on the subject if you're really interested.

Regardless of the initial method of starting supplementation, you want to remain on creatine for 4-5 weeks, then cycle OFF creatine and allow all the extra to completely wash out of your system.  This takes a lot of stress off of your kidneys, and allows them to recover (because they'll be working double time to filter all that excess creatine out of the liquids you're drinking.)  Also, your body likes to maintain a stable equilibrium above all else, and therefore continued usage of extra creatine supplementation will eventually lose its powerful strength building effect (you'll build up a tolerance to a point where the creatine is ineffective).  By cycling off creatine, you can get greater strength gains when you eventually cycle back on.  And after this 4 week "wash out," you can immediately cycle back onto creatine if you wish, and just keep repeating the process.

How does this stuff even work?  Well, in the most basic sense, creatine works in two ways.  First, it volumizes your muscles by hydrating them to extreme levels.  It pulls a LOT of water into your muscle fiber, which has been shown to drastically increase the efficiency of protein synthesis.  Secondly, creatine adds to readily available energy stores by converting to adenosine-triphosphate or ATP (your muscles' main energy source) when your original stores of ATP run out.  This means that if you exhaust your muscle ATP in 8 reps without creatine, when you have extra creatine in your muscles it can be rapidly converted to form more ATP and you can keep pushing for a few more reps.  Those extra reps will translate directly into strength gains, and therefore you'll get stronger, faster.

Note:  You must drink a LOT of water with creatine, and don't be surprised if you seem to soak it all up like a sponge.  Slight water bloating is completely normal with creatine supplementation, and it's not unusual to gain 3-4 lbs of water weight in the first week upon starting it.  But seriously, when it comes to water, try for a gallon a day at least.

All in all, Universal Creatine may be the best bang for your buck out there on the market today.  It's certified to be some of the purest creatine monohydrate you can buy, and therefore you can be sure you're getting maximum benefits from every teaspoon you take.  You can expect immediate strength gains, muscle volume, and increased energy from this stuff, which is a lot more than you can say for other, more expensive supplements.  Yup, when it comes to creatine, Universal will be my brand of choice again and again.  I rate it a 10/10.  It's cheap, effective, and SIMPLE.  I love it.

Here's the link to the order page:  http://www.bodybuilding.com/store/univ/creatine.html

Crank hard, lift heavy, and as always, good luck!

Nitric Oxide and Caffeine, the Powerhouse Energy Duo

Imagine for a second a feeling of endless endurance.  A pure state where you feel like you are completely alert, excited, and ready to perform strenuous physical tasks for hours on end without ceasing to catch your breath.  Wouldn't it be great to go to the gym and for once not be staring at the clock, desperate for your workout to be over?  Wouldn't it be fantastic to lift more, run faster, and pump out a few more reps time after time, always ready to come back for another set?

Well such a feeling definitely is NOT fictitious, and there are many supplements on the shelves today available to gym-goers which will do exactly that: pump you up and keep you going.  They're called nitric oxide supplements, and in the most basic terms they rev up your body to be the most efficient blood pumping, oxygen moving, lifting, running, and overall active system it can possibly be.  Let's examine these supplements, what they're composed of, and whether or not they would be a good idea for you to try.

First, what is nitric oxide?  Sounds kind of like a strange chemical to be ingesting, in my opinion.  nitric oxide (or nitrogren monoxide) is simple in chemical composition, composed of nothing more than one nitrogen molecule bonded to one oxygen molecule.  Just to make my chemistry professors happy, nitric oxide has a molecular mass of 30.01 g/mol, and an enthalpy of formation of 90.29 KJ/mol (endothermic).  In our body, nitric oxide is released through the biosynthesis of the amino acid L-Arginine with Oxygen.  It is present in our bodies at some level constantly, and therefore can't be considered an unnaturally consumed substance.

What does nitric oxide do?  Well THAT'S going to be quite the list, but I'll break it down into it's most related/important functions.  In our bodies, nitric oxide has the tendency to cause blood vessels to dilate, or become larger in diameter.  This allows for increased bloodflow, which in terms of physical exertion/ working out has a whole HOST of benefits.  

Oxygen flow:  Dilated veins will increase the amount of oxygen your blood can carry to your muscles, allowing them to operate in an aerobic state for longer periods of time during strenuous exercise.  This will translate into vastly increased endurance, and hence why almost any athlete (including distance runners) can benefit from a dose of a nitric oxide supplement pre-workout.

Nutrient flow:  Again, dilated veins means better blood flow, which will also allow your body carry more essential nutrients to your muscles both pre and post-workout, catalyzing a more efficient recovery as well as an increase in eventual muscle size.

Alertness:  It all comes back to the veins.  More blood flow means more oxygen to your noggin.  You'll feel extremely alert after a dose of nitric oxide, and this feeling can last for up to six hours after the supplement is taken.  N-O is quite the grogginess removal tool.  

Besides these three very noticeable effects, nitric oxide also stimulates the immune system, helping to kill bacteria and infectious substances in the body.  It also stimualates the anti-inflammatory response in your body, which may relieve workout associated creaks and pains.  

Nitric oxide may even help one to have a better memory, because it enhances the quality of communication between cells.  There's no end to the benefits of this stuff!  

Nitric oxide alone is a fantastic workout tool.  Alone it can increase your strength, endurance, pumps, energy level, pretty much whatever you need most to get an awesome workout.  But nitric oxide alone isn't usually the whole story, at least not with many pre-workout supplements these days.  Often there's another chemical added to really take full advantage of your now dilated veins, bringing that optimally efficient bodily state that nitric oxide creates into full usage.  What's this other magic chemical, that'll really push you over the edge of power and performance?  Well, it's nothing you haven't taken before.  

Caffeine!  Yes, that's right, the same stuff that's in your morning coffee, or soda, or monster energy drink (Don't drink those, they're horrendous!).  Caffeine is a stimulant, which means it puts both your Central Nervous System and metabolism into high gear.  Your heart rate will increase, and your body will respond more quickly and readily to "exciting" or strenuous scenarios.  After consuming caffeine, you might notice that even something little, a thought perhaps of an exciting day coming up two weeks from now, will get your heart racing much faster than it ever would have normally.  When coupled with nitric oxide though, this effect is amplified to an even higher degree.

It doesn't take too much thought to understand why.  Nitric oxide=dilated veins=more bloodflow.  Caffeine=stimulated metabolism=faster heart rate=even MORE bloodflow.  Up the caffeine dosage to about 200-400mg per scoop and you've got yourself an extremely potent supplement.  I remember the first time I ever tried such a supplement, I was in the gym for two and a half hours, and awake all night.  It's powerful stuff!  And I suggest if you're going to try it, take only half a scoop your first time, especially if you have almost no caffeine tolerance like me (I don't drink coffee or soda).  Also, read the nutrition label, know how much caffeine you're ingesting.  Don't accidentally take 7 cups of coffee in one scoop by accident if you only wanted a little boost.

So that brings us to the final segment.  Are pre-workout N-O supplements right for you?  Well, it really depends.  If you're a gym rat, and you/re entering a phase where you really need a kick in the butt to get yourself into the gym, then yes, I suggest you try a LIGHTER Nitric oxide supplement.  It can really benefit your workout, and you'll feel great after having pushed yourself so hard.  And the thing is, many of these pre-workout supplements don't just have nitric oxide and caffeine, they also contain a whole host of other great muscle building tools, like a string of essential amino acids, and usually a creatine dosage as well which will help to volumize your muscles to a higher degree.  These pre-workout supplements are designed well, and most definitely are just what your body needs to create an optimal muscle building state.

Would I suggest pre-workout supplements to the more casual gymgoer?  Listen, if you just go to the gym to keep your joints moving, then this stuff probably isn't for you.  But if you're looking to build any sort of muscle, I wouldn't be against trying a small dosage to see if you like the results you get.  You can always give the stuff up immediately, and many companies sell small trial sizes just to see if you like it.  The stuff WON'T KILL YOU, so don't be afraid.

And the absolute last subject to address.  Are pre-workout NO/caffeine supplements addicting?  I won't lie here, sure they're somewhat addicting.  It's hard not to get hooked on something that helps your body perform so well in the gym (and caffeine is an addictive substance, no matter what people say about it).  I personally do NOT believe this addiction is a bad thing, but to those around you it may appear somewhat strange.  You won't get any more hooked on caffeine than they guy who drinks three or four cups of coffee a day, but you still want to manage your usage of pre-workout supplements.  The general rule of thumb for such supplements is to CYCLE THEM.  One month on, one month off.  That way, every other month you get the same effect as the first time you took the stuff.  The off months will start out SUCKING, because you seemingly have zero energy, but a good diet and good sleep habits can help to minimize the withdrawal. You can taper the dosages at both ends of the month too in order to more easily phase in and out of taking and cleansing.  

So there you have it, a basic explanation of one of the most powerful workout tools on the market today- Nitric oxide caffeine supplements.  They can do a world of good for your workout, and I'm 100% serious about that.  They can help you smash through those plateaus you've always been so frustrated by.  Go ahead and try one, but be smart about it, because they are definitely potent substances.

Lift hard, run fast, and stay healthy.  Good luck!

I've tried three nitric oxide supplements, all of them caffeinated:

Amplified N.O. Loaded (Advanced Muscle Performance)- .EXTREMELY POWERFUL STUFF  High caffeine dosage, over 400mg.  Definitely would only suggest half a scoop at first, if not every time you take it.  Too much will cause jitters and a heart rate that's not even useful for lifting.  This stuff has definitely given me some insanely long workouts though, and will easily give you the jitters if you're not careful.  Make sure you take this at least eight hours before you plan to sleep at all.

N.O. xplode (BSN)- This stuff isn't quite as powerful as N.O. Loaded, but still can give quite the kick.  I didn't find the recommended serving size quite as potent (probably because there's only a quarter of the caffeine, 100mg), and I also didn't find the flavor's to be quite as good.  It's still a great endurance tool though, and probably one of the most popular pre-workout supplements on the market today.

Assault (MusclePharms)- Definitely my favorite thus far.  It has a relatively low caffeine dosage (150mg) and gives sustained, powerful energy.  It's also loaded with other great things like creatine and a host of amino acids.  It never gives that incredible "hit" right off the bat, but instead surges on over time.  The orange-mango flavor is delicious, I swear I'm drinking an orange creamsicle.  *would recommend*.

Creatine: The Old School Powerhouse!

I'm going to go on a creatine cycle next month, so I figured why not post a related article?

Few muscle building supplements have been around for as long as good ol' creatine monohydrate.  It has been a staple in bodybuilding, strength training, and the entire fitness world in general for quite a while (the early 90's is when creatine was introduced as a supplement.)  But what is creatine exactly?  You may have heard quite a few stories about the stuff, and hopefully this article will clear up your understanding of that powdered powerhouse.

First thing's first, creatine is a natural element of food.  It's found in all sorts of meats, like beef, turkey, chicken, and fish.  It's composed of three amino acids, arginine, glycine, and methionine.  Those are some powerful muscle building blocks right now, and you should already be starting to see how useful creatine is for packing on lean body mass.

But if you're getting some creatine in your diet already (in your food, though I bet you didn't know you were until now), why should you spend your hard earned cash to get some more of that pricey powder?  Well first of all, creatine monohydrate, which has been proven time and time again to be the MOST effective form of creatine, doesn't cost much.  In fact it'll probably be less than half the price of that expensive whey.  And let me get this out of the way, it will NOT replace your protein supplement, in fact creatine is meant to assist in the more effective absorption of all that extra protein into your muscles.

But what will creatine do?  Creatine will cause fluid to be drawn into your muscles, causing them to bloat slightly and grow noticably.  I'm betting you didn't pay for a temporary "fake" muscle builder though, so keep listening.  Your muscles absorb nutrients and protein MUCH more effectively if they are hydrated, and that's where creatine does its job well.  It will pack your muscles full of water, making them ready and willing to take in as much of that extra protein as they can.

Creatine will also give you more anaerobic energy.  In simple terms, as your energy stores become depleted, creatine can donate part of it's molecular structure to allow your body another short burst of energy when you really need it.  This energy will be evident in anaerobic situations such as heavy max lifts, sprints, and other short, high intensity exercises.  If you want ravaging muscular power, I suggest trying out some creatine very soon.

How do you take creatine though, that's the real question.  There's been a lot of debate on this one, but the method I've used consists of a loading phase, followed by a constant dosage phase, followed by a cycling off.  What this basically means is that for one week, you will consume 15-25g (3-4 tsp) of creatine pre or post workout to completely saturate your muscles with creatine as quickly as possible.  If you just start off with a smaller, constant dosage, it will take longer to see benefits.

After this week of loading, you back off on the amount you take, trying now only to maintain your creatine stores.  Take 2-5g (.5-1 tsp) a day pre-workout, and that should be enough.  Keep on this pattern for a month, then stop taking creatine and allow your system to flush out. The reason for this is that there's rumors creatine can be damaging to your kidneys, however there is still a lot of controversy. People agree though that it's better to be safe than sorry.  ALWAYS drink lots of water with creatine, both to load your muscles up and to help flush out your system.

Like with any supplement, your body can get used to the extra creatine, and you won't see the effects after a while.  That's another reason to cycle off creatine every other month, to keep gaining for as long as possible.

If you're looking for a new, cheap, and easy way to build a little more muscle, before you buy 70$ worth of pills, try some creatine.  It's old school, and it works.  It'll pack on muscle, and make you feel powerful as the hulk himself (well, maybe not quite, but I like creatine...=]).

Load up, lift hard, and as always, good luck!!!