Bring me a steak! Iron deficiency without anaemia.

Welcome everyone to the new year! I do apologise for my lack of content over the last few months but due to a massively hectic university schedule I had to prioritise and concentrate on my studies, but with most of my assignments out of the way for a short while I have taken the opportunity to write a few pieces of interest and hopefully get back to regular posting.

So, no doubt you were all well fed over the Christmas break, indulging in things we shouldn't speak of (myself included). Between work do's, family gatherings, Christmas day, Boxing day we have been very well nourished and im sure plenty of us had out fair share of protein!

PIC

I doubt any of us were deficient in the majority of nutrients but throughout the year we cannot ignore that our diets change back to a mundane, simple, quick-as-you-can regime, often leaning towards the handiest option. This leads to a variety of deficiencies depending on the individual and the foods consumed. Over the next couple of weeks we are going to look at a few different deficiencies, their common symptoms, long-term effects and how to treat them.

Our first in this mini-series is Iron

One of the most commonly recognised conditions in the developed and developing world is anaemia. Although this is not a disease in its own right but rather a plethera of symptoms and markers. It is officially diagnosed once an individuals haemoglobin count falls below 12g/dl for women and 13g/dl for men. Haemoglobin is the iron-based protein that carries oxygen to within the blood, all around your body.

Symptoms of anaemia can vary from person to person but those most commonly recorded are:

• Pale skin
• Shortness of breath
• Weakness
• Fatigue
• Dizziness
• Increased heart rate

"But we know all this" you shout at the screen, assuming I've just copied an information leaflet from the local Doctors practice. Anaemia itself, yes is quite a well-known condition that most individuals know how treat and prevent. Iron deficiency without anaemia however may be totally new to some of you and may actually be significantly effecting your life!

It comes as no surprise that within the nutrition world you may notice that everyone is different. Every single one of us is different to the next one and so is the inner workings of the wonder that is our body. As our iron intake decreases gradually we may develop anaemia, but as stated above this happens when haemoglobin falls below a certain level. But what happens during that fall, you can hardly assumed that the symptoms come over us all of a sudden with a huge BANG! No, certainly not. Instead anaemia creeps up on us, with very subtle symptoms you may not associate with your diet.

Iron deficiency is a much more common condition with many suffered undiagnosed or misdiagnosed which is logically understandable. You, as an athlete or recurrent exerciser, may ingest an adequate amount of iron to withstand teh symptoms of anaemia but not necessarily iron deficiency. 

For example:

1. Have you ever had a day where you don't feel tired or weak but still aren't performing as well as you usually do?
2. Do you ever feel mentally, that you cant push yourself or you suddenly snap due to a terrible performance and lose yourself down a wormhole of poor performance followed unjustifiably harsh criticism.
3. Do you ever say to yourself "ah i'll finish five minutes earlier today," or you may just not be able to physically cope fulfilling a full hour of exercise.

At the time you may not associate these with a lack of iron in your body but they are signs and symptoms of your body not having the optimum stores of iron that it needs. It can be difficult to notice, and rightfully so! Your 55 minutes of training may have been just as taxing as compared to a normal day where you have performed 60 minutes. And sure, whats 5 minutes in the grand scheme o things. 

Wrong!

Its in the final stretch where we are pushing ourselves. Yeah sure you might not find a reduction in speed or strength or power but you'r not going to fulfill your potential. Fulfilling optimum iron stores can prevent such things from occurring. 

The mental state of an athletes mind is a sensitive one, and those who are amateurs, regular exercisers or just trying to lose a few stone before summer know all to well the struggles that go on inside your head when you're not allowed to eat the food you do so desire. Similar mental afflictions can occur when iron deficiency is in place. And again we usually wont associate such symptoms with iron until its too late and we suddenly have full blown anaemia. 

Ensuring you eat enough!

The RDA intake for men is 8mg/day vs. 18mg/day for women. It is a well known fact that women require more iron to replace that which is lost during the menstrual cycle. The upper limit that should not provide any adverse effects in both men and women is 45mg. So we can see there is a lot of wiggle room here. 

The exercising individual will always require an increased amount of iron compared to non-exercising individuals. This is based upon a number of principles:

• Footstrike Haemolysis: A breakdown of red bloodcells causes a release and excretion of iron out of the body within athletes - particularly endurance athletes.
• Increased demand on energy production of which iron is heavily involved, especially within the Electron Transport Chain.
• Mental stressors involved in competition and heavy training schedules.

So what are the best sources of iron (I'm sure you know of red meat, but there are more!) :

• Non-Haem based Iron:

Mushrooms

Grains

Peaches

Coconut

Asparagus

Kale

• Haem-Based Iron:

Meat & Poultry

We have an abundance of sources to chose from when it comes to iron. A varied choice is often the best option. Remember too that the examples listed above are just some of the best sources, others do exist.

Signing out,

E.

All About that Bass! '

Hey guys,

So after a long eventful summer and Masters started two weeks ago I have finally had the time to sit down and write a  new piece. With the hope to be posting regularly again.

Summer is a happy-go-lucky time; festivals, holidays, nights out with friends and we always always have that summer anthem to take with us into winter. This year it was "All about that Bass" by Meghan Trainor. Shot to fame by its take home message of "loving your curves," "it doesn't matter what size you are," etc. etc.

Take a look yourself!

Here's the thing. I don't agree with the song at all! I can't! Which is annoying because it's seriously catchy (He says immediately questioning his masculinity)! But bear with me on this, I have taken much thought before writing this post as I am aware talking about women and weight/size is thin ice material.

And for me it's the tip of the iceberg when it comes to political correctness!

I honestly do get the attempt of the song writer when it's making these statements. I really do but their is a fine line when it comes to this kind of thing.

Before I go any further I want to make the following statements!

1. NO ONE SHOULD BE MADE TO FEEL INADEQUATE ABOUT THEIR SIZE/SHAPE!
2. NO ONE SHOULD BE BULLIED, MADE FUN OF OR ABUSED ABOUT THEIR SIZE/SHAPE!
3. JUST BECAUSE A PERSON IS OBESE DOESN'T MAKING THEM LESS OF A HUMAN!
4. IF SOMEONE IS OBESE IT DOESN'T MEAN YOU DONT INCLUDE THEM, INVITE THEM OR TALK TO THEM!
5. IF SOMEONE HAS EXTRA CURVES OR A BIG BUTT YOU DONT LAUGH AND POINT!

So over the past decade there has been a massive move toward political correctness, which I in part do agree with. But it has gotten to the stage were you literally do have to think before you speak or do, before you speak, or do! I think I can actually see society slowing down in front of me because people are stopping to think before they say anything!

"Hmm is it: 'I like your blonde hair, or, I like your fair hair,
or, I like you light hair, or, I like your hair....etc.

But what does this do with health & fitness?

Back to the song again.

The song is correct in principle but going about it's message entirely the wrong way. And we see it everywhere! We can't have generic mannequins now! We have plus sized mannequins. We don't have models anymore because they've been replaced by plus-sized models. We can't say someone is overweight or obese or fat or big or whatever the current PC term is.

It is an objective measure. If someone is has blonde hair, they are blonde. If someone is 6 foot 6 inches, they are tall (compared to the average.) If someone is 22 stone, they are very much obese. That is just how it is. 

In the latter stages of this decade of political correctness we have seen a massive push for the whole:

"love your curves"

"you go gurrrll"

or as the song says "go tell them skinny bitches that"

Hmm bit two faced there I think on that last one?

NOW LOOK BACK AT THE  STATEMENTS I MADE EARLIER! JUST REMIND YOURSELVES I SAID THAT AND I MEANT IT!

My annoyance is that these statements whilst giving out a positive message on one hand, is stabbing you in the back on the other!

These statements we see on shows like loose women and magazines and songs like "I love Bass" are standing up against fakeness and bully's which yes I am 100% behind!

BUT!!

They are advocating that it's ok, or, amazing, or even healthy to be a size 20 or size XXL. In fact they encourage you to embrace your curves, do nothing at all about them. Or as the song says again "don't worry about your size."

But we should worry!

In the EU 400,000 people have died in the last year because of the DIRECT link to obesity. This is not including the secondary link to obesity for diseases such as: diabetes, artherosclerosis, asthma. If we included all these, that 400, 000 would be in the millions, if not, 10's of millions. 

Is it ok now to be the size you are? 

The majority of us have gotten to the size we are through no fault but our own. We eat what we like, when we like. The fast paced, but equally lazy society we live is, is partly to blame for this, but the kebab shop doesn't physically rob you of your money then force feed you the food they have given you!

Instead what we should be doing is facing life with a real-world mentality. We need to address the problem. What we are doing now is asking the problem if it wants wallpaper or paint on the walls of its bedroom because its moving in permanently with you! 

We need to address the problem. That's what the professionals are for. Go and see a personal trainer or join a walking club. Don't have takeaways twice a week, read a nutritious recipe book and you'll find an abundance of healthy recipes.

We have to take responsibility for ourselves.

I finish this post by reinforcing the 5 statements above. Whether a person is a size 8 or a size 18 they are still a human being with feelings and a real life and they should be treated with the respect they deserve and no different from anyone else.

If you are obese don't hide behind statements made by songs like this. If you think there is a problem, talk to someone you can trust will give you an  honest answer, like a personal trainer or your doctor.

Address the problem now before its too late!

Thanks for reading!

Ethan

The Starvation Response

No one should ever eat like this....

Your body works like a factory, with many thousands of workers and departments all using different resources and producing many different products. Conventionally this factory (your body) runs on energy. Energy is a vital substance delivered everyday and without it, the factory could not run at an optimum level.

Your body...

Let's say for example the factory loses half of it's contracted energy. Production immediately will go down, customers lose faith with the company, workers become disgruntled and agitated. Work ethic and incentive collapses. Sure some customers get their ordered products but they're sub-optimal. Some areas of the factory have to shut and some people subsequently lose their jobs.

This is exactly what happens with us when we decide to drastically cut our food intake.

But...who can blame us. We got the size we are by overindulging in foods only ever meant for a once in a blue-moon treat. Logically, anyone would assume that to lose the same weight again, you would simply not eat as much? Oh if only it was so simple!!

If we turn back to our factory analogy; energy doesn't enter into the factory  and come out the other end as a product without undergoing other processes. In the same way when we take food into our bodies we don't immediately undergo the desired movement. Food undergoes a million different processes before the subsequent energy reaches the final goal. If we compare to the factory again and immediately cut our food intake in half and expect ourselves to perform at the same level. Yeah right! Like that'll happen. Instead, like the factory, certain parts of your body shut down, your can't perform to the same standard. At this stage you start to lose a few pounds and everything is going great!!

As usually in this industry people generally have unrealistic goals in that they want to 5 stone, have a six pack, a perfect ass and 0% bodyfat. So when they drastically cut out food they in some instances can lose 7lbs, maybe even a stone within a month...then....BANG. They hit a plateau! No more weight comes off. They become annoyed with themselves, depress themselves with negative thoughts and give up of leading a healthy lifestyle.

But why does this happen? 

To the factory....!

As we said earlier, if energy supplies are halved, the factory performs at a sub-optimal level (like us). But each time some energy is delivered it's stored specially so that it can be used when it's most important. 

This happens with our bodies as well. Our body thinks to itself "oh no i'm getting barely any food at the minute, look how poorly i'm performing." It then begins a procedure called the starvation response. Any food that touches your lips within this period is prioritised to head towards your fat stores! This is to enable your body to help spread out the energy consumed over a longer period. Your body will remain in this state for as long as you continue this 'sparrow-eating.' The ironic thing about eating like this is that most people end up in the long run putting on even more weight than usual as their body's metabolism has slowed down so much. In actual fact, some individuals who diet like this over many years can actually destroy their metabolism beyond repair. 

Eating like a sparrow if for sparrows!!

So in total an individual maybe loses 7-14lbs by dieting like this, they reach their goal for the desired event (usually a wedding, formal etc.) afterwards they eat as normal and put on 7-14lbs plus more! Restricting calories should never be your first step in trying to lose weight. Many, many other steps come before this should ever be considered. 

If anything is removed from someones diet, something healthy should immediately replace it.

Thanks for reading guys!

Ethan

Coffee: I need my fix! The Health & Fitness benefits and drawbacks of coffee.

Coffee, Good? Or Bad?

Most of us need a kick start in the morning or a little pick-me-up during the day but the topic of coffee consumption has been scorned by religions and health gurus yet fully supported and enforced by others. So, what are the benefits or adverse effects of your morning cup of Joe!

A lot of the possible benefits or drawbacks of coffee depend on how it is produced and processed, so let's start at the beginning.

A coffee plantation in Brazil.

Coffee is one of the highest grossing crops / commodities in the world. In 2010 there were an estimated seven million tonnes of coffee produced worldwide, with the market share dominating in Brazil and Vietnam. After crude oil, it is the second most traded commodity in the world and has a total estimated value of $100 billion!

Two types of coffee bean exist: 

Coffee Arabica and Coffee Canephora.

Different countries have a degree of varying conditions; pH, water retention, water fall, humidity, all of which contribute to the unique taste of each type of coffee and their subsequent health benefits or potential drawbacks. But it's during the production process that the Coffee bean is at it's most vulnerable regarding it's nutritious qualities.

Traditionally beans were picked only when ripe and only then, were processed. But now, coffee beans are strip picked, regardless of ripeness. Then they are sorted by their size and colour to then fall into production.

The production process:

1. Flesh is removed from the coffee bean leaving a layer of mucilage
2. Coffee bean is fermented to remove this layer
3. Washed with fresh wtaer to remove fermentation residue, leading to mass water waste
4. Seeds are then dried. 
1. Different drying techniques can cause a degree of flavour and nutritional changes. If dried in bulk with layer upon layer, it can lead to further fermentation, lowering the sucrose content of the bean. 
5. Roasting is the next stage as is the most commonly sold state, but, can easily be done at home! The roasting changes the bean physically (increasing in size) and chemically by lowering fibre content and increasing sweetness.
1. As roasting continues, oils develop, most notably caffenol which is released when the coffee bean reaches a temperature of 200 degrees Celcius. These oils are responsible for the different tastes and aroma provided by different coffees. 
6. Chaff is produce along the roasting process but is removed by simple bursts of air.

This colour chart gives an array of different flavours and tastes

To summarise the above diagram: Lighter colours have a more potent flavour due to an increased amount of oils and acids whereas in darker colours which have been roasted for longer, these same oils and acids are destroyed.

Darker roasts also have less fibre but to balance this they have an increasingly sugary taste.

Decaffeination 

This is an optional stage of the process for those of us who wish to take away the effects of caffeine from coffee.

Standardised decaffeination is performed by using two main solvents: methylene chloride and ethyl acetate; however, these two solvents have continuously been proven to cause a variety of reactions within the human body.

These two chemicals are also known to strip the coffee of some of the taste and actually leave more caffeine in it than you once thought. 

A new method called 'The Swiss Water Process' has revolutionised the decaffeinating procedure. 

No chemicals are used at all in this process, making it a far safer product for human consumption. To explain, watch the video below for a more in depth explanation.

Brewing the perfect coffee. 

Different coffee beans from different origins require their own preparation. Some require a fine grind, another may require lose grind. But the most common grind is a medium grind. Filtering is the next stage, and it is at this point where flavour and taste can be affected. Metal filters apply their own degree of flavour so it has been for years, recommended that paper based filters are used. Paper based filters can be messy, so as of recent the coffee industry has started using new gold-based filters, which don't allow for any effect on taste and cut down on paper waste.

Instantised Coffee.

The convenience of instant coffee has caused a surge in popularity in the past decade, with many people allowing for the decrease in taste (caused by freeze drying) for the benefit of being able to brew a cup of Joe whenever they please. But, Instant coffee, although convenient, has many features that differ significantly from freshly ground beans.

• Acrylamide, a well known cancer-causing substance, is of an extremely high incidence in instant coffee. The chemical does occur naturally in coffee beans but during the processing of instant coffee this increases by nearly 4000% when compared to instant coffee.
• Instant coffee has also been stripped of significant antioxidants 
• Also stripped of caffeine content

The above drawbacks of drinking coffee are based on evidence linking them only to excessive consumption. Those who drink only moderate amounts of coffee do not display these adverse effects. So from this we can determine that the proven benefits of drinking a moderate amount of coffee < or = to 3.5 cups per day.

To summarise:

Coffee can be of a massive benefit to us as individuals, it can also present with adverse effects but this only occurs over a very long period of time.

It has also been proven that coffee even though decaffeinated still presents with many of these health benefits. However, it has been proven that traditional decaffeinisation can cause various health problems and so the Swiss Water Process is always the encouraged method. 

Thanks for reading, 

Ethan 

Creatine: What is it? What do all the different types mean?

Creatine: 

What is it? What do all the different types mean?

Creatine.....Not Even Once!
Unless you want crazy strength and muscle mass!

What is Creatine?

Creatine occurs naturally within the body as a nitrogenous organic acid. Its purpose is to allow for an increase in energy through to catalytic production of Adenosine Triphosphate (ATP). Basically it's your magic formula to Popeye's spinach! 

It gives you more energy. And it occurs naturally within our body. It also id found it high amounts within different foods such as:

• Herring
• Salmon
• Tuna
• Pork
• Beef

The theory behind creatine supplementation is that through ingesting excess amounts of creatine our muscles will become saturated with the compund, giving us copious amounts of energy when under physical stress i.e. exercise.

To begin our analysis of creatine as a supplement we must first look at the different types of creatine on offer in the universe that is "Supplements."

1. Creatine Monohydrate:

Powerbeck Creatine Monohydrate
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5440

Creatine Monohydrate is the most pure form of any creatine supplement. Containing a molecular formula of: C₄H₉N₃O_2. 

It is the most studied supplement in the history of health and fitness, with copious amounts of studies dictating its physiological effects, its side effects, dosages and varieties. It should be noted that any type of creatine product, even the varieties mentioned below, all are derived from creatine monohydrate.

When creatine enters into a shaker of water it immediately enters into a chemical process. The water catalyses a reaction turning the creating molecule into a totally worthless waste product called creatinine (do not confuse). The more acidic the liquid is, the quicker this process occurs. Regardless, once the mixture reaches the stomach, it mixes with gastric (stomach acid) which has a pH level of 1-2. This significantly quickens the breakdown of creatine. Because of this creatine is usually advised to be consumed with large quantities of water, slowing the process up. Another reason to drink lots of water with creatine monohydrate is that creatine causes an osmotic effect, in that it draws water towards muscles (with it various extra nutrients and minerals), this however can prevent water from going to vital organs and prevents adequate removal of waste products like creatinine, therefore stressing the kidneys. This couple with the fact that when an individual is supplementing with creatine, they are usually following a strenuous exercise routine, it could lead to dehydration within some individuals! The osmotic effect occurs more so in cheap creatine products which are often laden with sodium particles, causing further osmotic effects.The recommend amount of water is up to 150% of your daily recommend intake.

Creatine monohydrate requires a loading phase. This loading phase requires a dosage of 0.3g/kg of bodyweight/per day for five to seven days. This is to allow the muscles to become saturated with the compound.

Positive Side-Effects:

• Neuroprotective
• Cardioprotective
• Increases in strength due to an increase in ATP production
• Increases in body mass due to increased strength allowing for delayed fatigued during a workout
• Protection from cancer: This is based on creatines protection from oxidative stress which has been linked to cancer.

Neagtive Side-Effects:

• Stomach cramping: Can occur but only if a sub-optimal amount of wtaer is consumed
• Diarrhea: Can occur if excess dosages of creatine are consumed
• May cause restlessness if taken to close to bed.
• Causes a certain amount of flase weight gain due to water retention, which will be lost on ceasing creatine
• May exacerbate baldness: This is due to increased DHT production whilst consuming creatine. DHT has been linked as one of the main causes of male pattern baldness, but, no studies have yet been carried out to investigate creatines possible link.

The safety of creatine:

As already mentioned creatine is the most studied supplement on teh market and no topic has been researched more than to investigate creatines safety for human consumption. Creatine has been proved time and time again to be perfectly safe for human consuption in healthy individuals. Those who are succeptible to kidney disease or those who have been daignose with it or who only have one kidney whould still seek out a medical opinion. The only study to prove creatine was damaging to an individual with one kidney, resulted in only one subject out of a group of 68. This particular individual had been taking a dosage of 8 times the recommended amount. (Groeneveld et al. 2005, Greenwood et al. 2003, Lopez et al. 2009, Greenwood et al. 2003, Shao, Hathcock, 2006 and Bender et al. 2008)

Overview: Creatine Monohydrate 

As a whole creatine monohydrate is an extremely useful supplement to use (depending on your goal). All anyone has to do is take the correct dosage and ensure you drink an adequate amount of water which you should be doing anyway. The increase in strength and mass will take you much closer to your goals

2. Micronized Creatine Monohydrate:

Micronized creatine monohydrate is basically what it says on the tin (Tub): The creatine molecules have simply been broken down into a smaller form. In theory this has been to allow for a faster absorption rate. In theory this should but the differences between the two have not been clinically studied. So by paying more for this supplement you are taking a chance. That being said there are no other differences between monohydrate and micronized and both will have as strong a desired effect.

3. Liquid Creating / Creatine Serum:

DO NOT BUY!!!

READ THAT AGAIN!!!

This creatine has been bound will a liquid body (supposedly to increase its biological availability). Remember before when we talked about creatine entering into a breakdown reaction as soon as it touched a liquid? Some of these liquid proteins available in supplements stores have been sitting for weeks, continually losing their % of creatine (Astorino et al. 2005, Gill et al. 2004). Avoid this product at all costs.

4. Creatine Ethyl-Esther:

The science behind creatine ethyl-esther is that by binding creatine to an organic-methylated compound it can be absorbed faster into the bloodstream. This has been notably disproved by a study performed by the University of Tulsa and again by Katseres, ready et al (2009). They found that when compared to creatine monohydrate, there was more serum creatine within the muscle fibres with creatine monohydrate and significantly less with ethyl-esther. This is partly due to the fact that once 'bound' to another molecule, the substance can no longer be called creatine, thus becoming less effective. Basically another waste of money! 

5. Tri-Creatine Malate:

This form of creatine has been chemically bound with malic acid. The theory here is that due to it's increased osmotic qualities, the malic acid allows the creatine to become more water soluble, thus increasing it's bioavailability. The problem with this form of creatine is that it on average contains a very low percentage of creatine: usually around 20-35%, whereas creating monohydrate is closer to 85-95%. So yes the substance may be absorbed quicker into the bloodstream but it contains notably less creatine. And, again because the structure of the creatine has been altered to contain malic acid, it becomes denatured further. The science behind it logically makes sense but unfortunately this product is not worth the money.

6. Conjugated Creatine:

Conjugated creatine has proposed benefits on two parts, firstly it is micronized like "micronized creatine." But secondly and more importantly it has been chemically bound to conjugated linoleic acid. The proposed benefits include: 

• Enhanced strength
• Enhanced endurance
• May strengthen the heart
• May help the heart recover faster after surgery
• May increase bone density
• May alleviate depression
• May improve memory in the elderly

As a general everyday gym goer only the top three are of any real importance to us. But more importantly these claims are still being studied. So in essence the future may bring us some ground breaking supporting evidence for conjugated creatine but as of now it will be safer for your finances if you stick with alternative mentioned later!

7. Creapure Creatine:

Reflex Creapure Creatine:
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5592

Creapure Creatine is another form of pure creatine monohydrate. It is a patented variety originating in Germany an essentially its manufacturing process ensures that it contains no impurities, meaning little/no water retention and no side effects of cramping or diarrhea. You will usually pay slightly more for a Creapure product but you can be assured of its quality. In actual fact, Creapure products are becoming cheaper as the years go on as more an more supplements aim to incorporate it. So thumbs up to Creapure.

8. Kre-Alkalyn Creatine:

EFX: Kre-Alkalyn Creatine
Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590

Kre-Alkalyn Creatine is the gold standard at the minute for creatine supplements. It is a succesfully patented, perfectly identical compound to creatine monohydrate. In essence the creatine has been buffered to created a more alkalyn value. This means that little to no creatinine is produced as a waste product, ensuring that most, if not all creatine is absorbed by the muscle fibres within the body. Because of this we can ensure that kidney health is maintained 100% and there are no side effects whatsoever. It also means that lower dosages of creatine are required,saving you money and time in the long run and no loading phase is needed at all. The product works from day one. The only drawback is that it usually costs more compared to its monohydrate counterpart. But, not at the following weblink: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590

To summarise:

1. Creatine Monohydrate: The original and most studied supplement. Cheapest and most readily available. A limited number of side-effects but these can be easily avoided. 100% safe.
2. Micronized Creatine: Similar to monohydrate but studies are lacking in its proposed claims to be more readily absorbed.
3. 
   
4. Liquid Creatine: WASTE OF MONEY! DO NOT BUY! (that was easy)
5. Creatine Ethyl-Esther: Scientifically unfounded, based on made up claims that have been proved wrong!
6. Tri-Creatine Malate: Scientifically proven to achieve its claims of increased absorption but has an extremely low creatine content that of which has been chemically denatured. Not worth the money at all!
7. Conjugated Creatine: Research is still ongoing regarding the extra benefits compared to monohydrate. Regardless the creatine has again been chemically denatured and so at this moment in time, not worth your money and most likely never will.
8. Creapure Creatine: As per monohydrate but with little to no side effects. May require loading phase as creatinine is still produced
9. Kre-Alkalyn Creatine: The gold standard, totally worth every extra penny. No side-effects, no loading phase and a lower dosage.

Further Summary:

Creatine Monohydrate: Great supplement!

Creapure Creatine Monohydrate: Even better supplement!

Kre-Alkalyn Creatine: The best creatine money can currently buy!

All three of these supplements are available at www.stylensport.co.uk at brilliantly competitive prices! Their shop and online store is full of great deals on nutrition, gym clothes, accessories, general sportswear, bags, trainers and gym equipment. Check out their site or visit them in store at:

20 Church Street, Ballymena, Co. Antrim, BT43 6DE, Northern Ireland

or 

Give them a call on: 02825645371

Please feel free to comment below or send me an email at el-personaltraining@hotmail.com if you have any questions!

Thanks for reading,

Ethan