Wednesday, 19 January 2011

WeightLossGuru's Sport Supplement Guide. Part 2 - Creatine And Amino Acids.

There are an abundance of supplements out in the market these days that have not been researched widely and have had sceptical reviews. Supplements have to be tested and reviewed to be reliable, so first things first I always recommend sticking to the big name brands that have been tried and tested over time. This assures you that you are taking a high quality supplement, after all if Joe Bloggs lost 3lbs extra weight a week with a certain supplement and hadn't changed his diet or training. Its got to  be working correctly.

This is the second instalment in my Sports Supplement Guide series and today I am going to tell you about two of the most researched and proven supplements available for purchase today; Creatine and Amino Acids.
The great thing about these supplements is that they are already formed inside your body, so can never be banned from sports, and , if you buy a good quality brand, will never cause any severe side effects.

1. Creatine
Creatine is THE single most researched sports supplement available today, its safe, available in tasteless form and also ridiculously cheap. I mean you can pick up 500g ( 100 servings ) for under 10 bucks!
Im going to skip the science because I don't want to bore you, after all this is a guide not a science lesson.
In basic, creatine increases ATP which is what gives our muscles energy to perform actions, using this increased store of ATP we are now able to complete more reps or sets of exercise due to our new increased energy levels. This is the main reason creatine is used by beginners, so they can quickly improve their weightlifting or fat loss results.
Creatine also binds to water, so whilst taking in creatine I advise that you are taking in at least 4 litres of water daily. Not only will this increase muscle mass due to the water retention but the increased water consumption will work wonders for your skin and hair health.

A simple creatine monohydrate is your best bet, unless you want
 to pay extra for sugars and flavourings in the designer creatines

Many people will recommend that you must complete a "loading" phase whilst first taking creatine to saturate your muscles with it. This is where you take 4-5 servings of creatine per day for the first week of consumption. I however do not think it is necessary and have experienced great results taking a single serving daily.
Creatine should be cycled, for example you could take creatine daily for 3 weeks and then take 1 week off, you then repeat the "cycle".

Creatine Monohydrate is the only creatine I recommend you to buy, just like with protein there are a large number of "designer" creatines that promise huge gains, but contain sugars. You will probably gain weight with them, but this weight will mostly be fat. The creatine that I use is Optimum Health Creatine Monohydrate 500g.

2. Amino Acids
Amino Acids are my favourite supplements to use and I highly recommend them to anyone who gets sore muscles the day after an intense workout. Amino acids in short are the building blocks of protein. Without Amino acids protein cannot be created and without protein, muscles cannot grow. 
When you exercise muscle is broken down. When you finish your workout your muscles begin to try and recover and to rebuild the previous muscle bigger and better than it was before. 
Amino acids are perfect for use during and after your workout as they are absorbed super quickly and can get to work right away, this helps reduce soreness and the time it takes for you to recover.
Doubled with this, most Amino acid powders are very tasty. My favourite Amino acid source is definately Scivation Xtend. I have had great results with this product and I love the taste.
Mix 2-3 scoops of the beautiful grape flavour with 600ml of water and your good to go. 
Make sure when choosing Amino acid supplements that you choose a powdered form, tablets may be cheaper, but they take longer to absorb into the body.

Xtend has zero calories, carbs or sugar per FDA guidelines!
Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time. The advanced components in Xtend have been scientifically proven to help speed recovery and enhance ATP production and promote cell volumization. Avoid fatigue by blocking entry of fatigue-inducing tryptophan into the brain. Increase protein synthesis, immune function and digestive health. Promote vasodilation which can lead to better assimilation and absorption of protein. Elevate growth hormone levels.

Taken from

Example Post Workout Shake. (What I use for best recovery and muscle growth)

500ml water.
3 scoops of Scivation Xtend (Or other Amino Acid supplement )
1 scoop of unflavoured Whey Protein
5g of Creatine monohydrate
1 scoop of natural Peanut Butter


  1. Good overview on the creatine...def one of the products that people are least informed about

  2. Do you prefer the overview like guides, or do you think people prefer to know the science behind them, I try to include a bit of both, but id like some input from you and my other followers.

  3. Good read.

    I for one like when there is some bro science thrown in with the regular science behind the product. It makes me feel all warm and fuzzy on the inside.

  4. Haha, Ill try and get some more of that in there for you bro :)
    Ive followed you back, nice blog by the way.
    Clickety click

  5. Creatine, protein, and a good diet is all you need. Free form BCAA not needed...

  6. Brotosterone, No supplement is NEEDED, BCAA are extremely important in the recovery stage after exercise.

  7. nice. i definitely need to get on this. lol. following!

  8. Legit article bro, I still like food the best though ha coolface.jpg

    Hit me back, I'm following :D

  9. I get my BCAA from food and whey :p


  10. @Brotosterone
    Fair point, but some people dont consume enough BCAA so it is a good idea to supplement it :D.
    I probably get enough BCAA anyway but I still have my Xtend, it tastes better than plain water IMO, Ill have an article explaining the importance of water up soon too.

  11. would try if i had the money to