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Muscle Up With Creatine


Remove limits to muscle growth.

If there is one supplement that you use consistently, it should be creatine. Study after study confirms that it works to increase muscle size, strength, power and endurance. New research continues to pile in which shows it has many benefits.

Researchers from the Arak University (Iran) reported in a 2010 issue of the Molecular and Cellular Endocrinology that subjects taking creatine while on a eight-week weight lifting program had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels. That, in turn would reduce the limitation that this protein places on the muscle growth.

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Get Your Glutamine


Skeletal muscle is the most abundant tissue in the human body, so the fact it serves as the primary amino acid pool supplying the body with proteins in times of need is no surprise, especially when your bodily systems are under conditions of stress, including dieting, heavy training and injury. Scientists have been very interested in the pathways that mediate muscle wastage in such conditions. Recent research indicates hyperexpression of myostatin is a key player in this response. In the most basic sense, myostatin in the body acts as the brakes for muscle growth.

Glutamine, the most abundant amino acid in skeletal muscle, is depleted during and after heavy stress. Years of research has demonstrated supplementing with glutamine before and after your training sessions leads to greater protein synthesis and decreased catabolism.

Evidence indicates the muscle-sparing and anabolic effects of glutamine supplementation are a direct outcome of its ability to inhibit myostatin, essentially taking the “brakes” off muscle growth. In a study publishes in Amino Acids, researchers showed that when muscle cells were exposed to TNFα (to induce catabolism) and supplemented with glutamine, the process completely reversed the hyperactivity of myostatin and therefore halted catabolism.

Since its genetic discovery in 1997 supplement research and development teams have been on a dedicated search to fine safe and effective compounds that inhibit myostatin. Remarkably they have discovered a well-known amino acid can effectively reverse the negative impact of myostatin hyperactivity. Although this study was completed in vitro (in a controlled environment such as a test tube or Petri dish, not in a living organism), it provides a powerful mechanism for the muscle-sparing effect of glutamine, therefore reinforcing the importance of pre and post-workout glutamine supplementation.


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Creatine Monohydrate


There are some non-responders to creatine, approximately 20%-30% of the population. Creatine has shown to increase muscle size and strength in athletes. Creatine has also demonstrated that it lowers myostatin and increases intramuscular IGF-1. This is done by cell volumisation (water retention) and cell energy enhancement (cellular ATP resynthesis). There are new forms of creatine coming out everyday, but creatine monohydrate is the best. Other versions of creatine have not been clinically tested and those that have been, like creatine ethyl ester (CEE) have been less effective than creatine monohydrate.