Is it better to use Creatine or Amino Acid supplement for body building?

Answer 1

Creatine and amino acids serve different purposes. I don't take amino acid supplementation, so I haven't done much research on it, but I am taking creatine and have done a lot of reading on it.

Creatine is a natural substance that you obtain from your diet and can make yourself. Creatine's primary purpose in weightlifting is to replenish ATP stores during intense activity. By taking creatine supplementation you can increase your creatine stores by up to 40% (depending on how much you are already getting in your diet). This will allow you to work out harder longer and get better results from your training.

Creatine is also known to cause cell volumization, as it causes the muscles to hold more water. Note that this is different the water retention, as water retention is when water is retained on the outside of the cells, causing the muscles to lose definition and look smoother. Cell volumization pulls the water into the cells and causes the muscles to look harder.

There are also studies that have come to light recently that show that cell volumization can make protein synthesis more productive. In theory this could mean that creatine could directly help you build muscle, but more research needs to be done to prove this effect.

Creatine is also a very safe substance to supplement. While there are rumors of some side effects, such as muscle cramping, kidney problems, etc, no studies have actually proved these to be actual risks. One possible risk is the down regulation of the creatine transporters due to oversupplementation, but if you follow the recommended guidelines you shouldn't have to worry about that effect. To be safe you should actually take less creatine than most manufacturers recommend, though. Studies have shown that your body can absorb a lot less than most companies suggest you take anyway. They have found that your body is unable to absorb more than 3-5 grams of creatine per day after you have finished loading. To top that off, after working out you are capable of absorbing up to 10% more than your normal maximum capacitiy. They estamate that you only use 3% of your creatine stores when you don't work out. That means that if you are fully loaded and then take creatine after working out you will have more creatine than you body can obsorb for the next 3-4 days or until you work out again. Bottom line: after loading it is only necessary to take creatine after working out. I only take about 5 grams after I work out to replenish the creatine I have used.

As far as amino acids go, do some research and see what the benefits are to you. I've already found an article that proved to me that glutamine is a waste of money, but I haven't researced any of the other availlable products.

Answer 2

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Answer 3

I'd definitely say Creatine. There's a wealth of research / information that creatine works to build mass. It is generally regarded as safe.

I've had my doubts on amino acid supplementation. Most of amino acids can be found in regular food. Unless you are extremely serious, I would tell you to save your money on the aminos and instead stock up on a good whey protein source.

Good luck.

Answer 4

Scientists don't consider that consuming any detailed meals motives stones to style and I've on no account heard of any proof that taking creatine or dietary supplements ends up in kidney stones.

Answer 5

Scientists don't suppose that consuming any detailed meals reasons stones to type and I've in no way heard of any proof that taking creatine or dietary supplements ends up in kidney stones.

Answer 6

Scientists do not believe that eating any distinctive meals reasons stones to kind and i have certainly not heard of any proof that taking creatine or dietary supplements results in kidney stones.

Answer 7

My money would be on the creatine, assuming that your diet contains protein.
Some reason why you can't use both?

Answer 8

creatine if u don't have any heart condition.