Coconut Oil For Hemorrhoids Treatment At Home - Fast Acting Remedy (Video)

Coconut oil for the treatment of hemorrhoids is a quick acting home cures which give moment alteration from hemorrhoids and heaps. On the off chance that you have hemorrhoids than coconut oil is the normal treatment.

 Studies have discovered that coconut oil advances defecation and grease up rectum which diminishes stoppage and this procedure prompts cure hemorrhoids. It's valid that blockage among the significant reason for hemorrhoids and heaps that ought to be dealt with first before it.

Push/Pull/Legs Weight Training Workout Schedule For 7 Days

The push/pull/legs split ( PPL) are one of the most simple and proven workout schedules around. It’s also one of the most intelligent and effective.

There are a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are definitely more or less ideal for certain goals and situations than others).

The push/pull/legs split is a weight training schedule that splits the body up into 3 groups:

Upper body pushing muscles.Upper body pulling muscles.Legs.

Each group is trained separately on its own workout day.

The “push” workout would train all of the upper body muscles that are involved in pushing exercises. The “pull” workout would train all of the upper body muscles that are involved in pulling exercises. The “legs” workout would train the entire lower body.

The main purpose of splitting the body up this way is that related muscle groups are trained together in the same workout.

By pairing up all of the muscle groups that get trained indirectly during exercises for other muscle groups, the push/pull/legs split greatly lessens that potential and the overall structure of your routine.

As for how the workouts are scheduled over the course of a week, there are a few different options. Let’s now take a look at the 2 most popular ones and see which is most ideal for you.

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: off 
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: off
Sunday: off

There are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. This makes this by far the most convenient and easy-to-schedule version of this split.

This also means that each muscle group is trained just once per week (or once every 7th day). This is where this split starts to become not so good.

That it is the least effective weight training frequency. It can still work if everything else is done right. It’s just not what works best for the majority of the population.

While this classic version of the push/pull/legs split is terrific in terms of convenience and easy scheduling, it’s not good in terms of training frequency per muscle group/exercise. I wouldn’t really recommend it if you are looking to build muscle, increase strength or improve performance.

A once-per-week frequency like this is actually suitable if your primary goal is to mostly just maintaining muscle and strength you currently have.

The Rotating Push/Pull/Legs Split (5 Day Cycle)

Week 1

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)

Week 2

Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)

As you can see, it’s either 4 or 5 total weight training workouts per week (it varies due to the “rotating” aspect of it… but it ends up being 4 days per week the majority of the time) using a 2 on/1 off/1 on/1 off format that repeats every 6th day.

This increases the frequency from once per week (every 7th day) to about twice per week (every 5th day).

This is the most effective training frequency for virtually everyone who is intermediate and advanced trainees.

For just building muscle and looking awesome, I think this split is great. That’s why it’s one of the split options I use within my own training.

The fact that this split is done over a rotating 5-day cycle means the days you do and do not work out on, will constantly change from one week to the next.

This lack of stability could be a very big problem for many people from a scheduling standpoint. It’s allowing us to reach that optimal training frequency we want to reach, but what it has in training frequency, it lacks in convenience and ease of scheduling.

This split can also be done with the workouts in a slightly different arrangement. Specifically as push/legs/pull instead of push/pull/legs.

Both versions are equally effective, and this modification is mostly only relevant when using my preferred rotating 5-day-cycle version. However, there are a couple of small differences and reasons for making this change.

Push/Pull/Legs ensures that the “legs” workout (which is typically the hardest/most physically and mentally demanding workout of the week) ends up always having a rest day before and after it. The downside is that the “push” and “pull” workouts are always done on back-to-back days. Push/Legs/Pull pretty much eliminates ALL potential issues. The main downside here is that the “legs” workout no longer has that nice rest day before it.

Charity Raised More Than $75,000 For The Ice Hair Boy, But He Only Got $1250 Of It

An eight-year-old boy made headlines earlier in the year after walking almost three miles to school in freezing temperatures, showing up with frost covering his hair and eyebrows.

Twitter | @rushdy_nizar

His commitment to get to class that day ignited hearts around China, and people donated more than 500,000 yuan ($78,750 US) to a state-run charity to help the impoverished child.

However, he and his family have received just a fraction of those donations: a mere 8,000 yuan ($1,260 US).

Twitter | @hellysll

Apparently, the charity intends to use the remaining funds to help other impoverished children in the area, including giving 500 yuan ($78 US) to each kid at his school. The charity's decision has divided the people who donated.

Top 15 Best Abs Exercises Of All Time

Screw crunches.
Written By  / Woman's Health


You know the obvious benefit of abs exercises: a chiseled midsection you that will make you look and feel like Britney-freaking-Spears. But aesthetics shouldn’t be the only things dictating your abdominal workout.

“Abdominals are not just there to make you look good, they’re actually part of your core, which provide stability to the spine,” says Rachel Mariotti, C.S.C.S., a personal trainer in New York City. And spinal stability is hugely important, because that’s what keeps you standing tall and moving throughout your day without any pain or limitations.

“If you’re only focusing on the front of your abs, i.e. your six-pack—the rectus abdominis—you’re only really working 30 percent of your core,” Mariotti explains. You also need to work your internal and external obliques, and the transverse abdominis, the muscle underneath the obliques, she says.

And working your abs should be part of larger core or strength routine—a.k.a. not just busting out 500 crunches on the daily. Adding 15 to 20 minutes of abs work at the end of a strength training session two times a week will do the job, she says.

“Try adding two to three of the abs exercises below into your current legs, arms, or full-body strength routine, doing them back-to-back at the end of the workout to gain the most benefit,” suggests Mariotti. “Most of them target multiple parts of the abs and core at the same time.”

And here’s the secret when it comes to abs workouts: It’s not so much about sets and reps, and more about time under tension. “This means you want to feel a good burn in your abs and core without taking too much rest,” says Mariotti.

Soon enough, you’ll see those abs popping right out.

1. Cable Chops

How to do it: Holding a cable handle in both hands at your chest, turn sideways and step a few feet from the machine, standing with feet wider than hip-width apart. Press arms straight out from the chest. Holding there, rotate arms away from machine, keeping legs and hips stable. Return to starting position with arms extended. That’s one rep.

Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds

What it works: The chopping motion works your obliques and transverse abdominis, plus “it teaches your body how to use core muscles during the rotation of the spine,” says Mariotti, which is important for mobility.

2. Bar Chops

How to do it: Holding a cable bar in both hands, turn sideways and step a few feet from machine, standing with feet wider than hip-width apart. Press arms straight out from the chest, holding the bar perpendicular to the body. Twist away from the machine without compensating in the shoulder or back and keeping arms locked and legs and hips stable. Return to starting position with arms extended. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds
What it works: In addition to your obliques and transverse abdominis, this version of the chop works the serratus anterior, a muscle along the side of your ribs under your armpit. And just like the cable chop, it works your spine mobility.

3. Angled Bar Chop

How to do it: Holding a cable bar in both hands, turn sideways and step a few feet from machine, standing with feet wider than hip-width apart. Press arms out from the waist, holding the bar at an angle to the body. Chop at an upward angle as you rotate away from the machine. Return to starting position with arms extended. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds
What it works: “Moving at a different angle will activate and put more tension on different parts of the abs, obliques, and core,” says Mariotti.

4. TRX Pushup

How to do it: Hold the TRX handles in a pushup position, shoulders directly over wrists. Keeping hips down and stomach tight, push arms forward until they get close to your ears. Pull them back in to return to start. That’s one rep.
Recommended sets/reps: 3 sets of 10 reps
What it works: “Using the TRX gives you less stability, making the intricate muscles of the core activate and stabilize,” says Mariotti. “This move activates the rectus abdominis while engaging several parts of the core such as the serratus anterior and lats.”

5. TRX Hold

How to do it: Hold the TRX handles in a pushup position, shoulders directly over wrists.
Recommended sets/reps: 4 sets of 1-minute holds
What it works: “Holding this position can put more tension on the abs and core helping them become stronger,” says Mariotti.

6. Hanging Knee-up

How to do it: Hang from a bar with your body in a straight line. Squeeze your abs to draw the knees up slowly, until they’re slightly above hip height. Slowly lower down while engaging the lats to avoid a swing. That’s one rep.
Recommended sets/reps: 3 sets of 15 reps
What it works: “This engages your entire rectus abdominis—your “six-pack abs”—while forcing the lats to stabilize,” says Mariotti.

7. Hanging Knee Holds

How to do it: Hang from a bar with a straight body. Squeeze abs to draw the knees up slowly until they’re slightly above hip height. Hold.
Recommended sets/reps: 4-5 sets of 20- to 30-second holds
What it works: “Holding the knees up will start to create a high amount of tension on the rectus abdominis, forcing it to become even stronger,” says Mariotti.

8. Toes to Bar

How to do it: Hang from a bar with a straight body. Use your lats, abs, and quad strength to draw your toes to the bar while keeping your arms locked. Lift toes as high as possible, then lower back down. That’s one rep. Try to avoid using momentum or swinging.
Recommended sets/reps: 4 sets of 8 reps
What it works: The amount of strength this takes seriously engages your rectus abdominis, transverse abdominis, lats, and obliques—almost your entire core.

9. L-Sits with Bent Knees

How to do it: On waist-high parallette bars, prop yourself up and draw the knees up slightly above hip height with ankles directly below knees. Hold.
Recommended sets/reps: 3-4 sets of 30- to 45-second holds
What it works: “This move is an isometric hold that will build strength in the rectus abdominis,” says Mariotti. “But you’ll also get engagement from the back, shoulders, and lats if properly engaged.”

10. L-Sits with Straight Legs

How to do it: On waist-high parallette bars, prop yourself up and draw the knees up slightly above hip height with ankles directly below knees. Straighten the legs while trying to keep the hips directly below the shoulders and the ankles from dipping below hip height. Hold.
Recommended sets/reps: 3-4 sets of 15- to 20-second holds
What it works: “Straightening your legs brings the parallette bar knee hold to the next level,” says Mariotti. “It creates higher tension in the lower abdomen because of the shifting of the center of mass, which makes it a great strength builder for your core and abs.”

11. Hollow Body Hold

How to do it: Lie with your back down on a yoga mat and stretch arms above the head. Lift the legs, arms, and shoulders up off the mat 3-6 inches while keeping lower back glued to the mat. To make it easier, simple bend the knees to shift the center of mass closer to your abdomen.
Recommended sets/reps: 3-4 sets of 45- to 60-second holds
What it works: This isometric hold is a major strengthener for your rectus abdominis and transverse abdominis.

12. Leg Lowers

How to do it: Lie flat on your back on a mat. Slide your hands slightly underneath your butt and lift legs so ankles are directly above the hips. Keeping your lower back glued to the mat, slowly lower the legs back down until they hover about three inches above the mat. Slowly bring legs back up (about 5 seconds), but don't let the ankles go past the belly button. That’s one rep.
Recommended sets/reps: 3-4 sets of 10-15 reps
What it works: “This is a major lower abs strengthener,” says Mariotti.

13. Bicycle Crunches

How to do it: Lying flat on back, bend legs at 90 degrees, arms bent behind head. Bring opposite knee to opposite elbow. Then rotate to other side, making sure not to push your head with your hands. Continue alternating sides, keeping low back glued to mat.
Recommended sets/reps: 4 sets of 60-seconds
What it works: "These build strength in your abdomen, including the rectus abdominis, transverse abdominis, and oblique muscles,” says Mariotti.

14. Stability Ball Plank

How to do it: Place your forearms on a stability ball and extend your legs directly behind you; your body should form a straight line from head to heels. Brace your abs and hold.
Recommended sets/reps: 3-4 sets of 60-second holds
What it works: “Challenging your stability on the ball forces the intricate muscles of the core and abs to activate and stabilize the body,” says Mariotti.

15. Side Plank

How to do it: Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold. Stagger feet if being stacked is too challenging.
Recommended sets/reps: 4 sets of 30-second holds on each side
What it works: “This is a great way to isolate and strengthen the obliques,” says Mariotti. “It also strengthens your shoulders.”


Creatine – The Ultimate Guide [Infographic]

Probably one of the most controversial, researched and debated upon supplement on the market is Creatine.

There are so many questions that roll around it:

And the most important of them all: “What is creatine?“

If you’re looking for good answers to all of those questions, then I believe you will love this short but informative infographic that was provided to me by the good folk at Supplementmart.

It’s an easy to understand and really well-made guide that will really help you comprehend how does creatine work and what are the many benefits that come hand-to-hand with the supplement.Below the infographic I have provided you with some more well written information that will help you expand

Here’s my take on creatine from the infographic:

1. What is Creatine/How Does Creatine Work

Creatine is a naturally occurring amino acid that can be found in some food sources such as fish (tuna and sashimi) and meat (beef and pork) or it can be also produced by the human body in the pancreas, kidneys, and liver.

It is then converted into phosphocreatine or creatine phosphate.

These two compounds are then stored in the muscles.

Where, during high-intensity exercises (such as lifting the weight, sprinting, compound movements) phosphocreatine is transformed into Adenosine triphosphate – the fundamental source of energy that helps with the contraction and movement of muscles.

2. What Does Creatine Supplementation Do

Creatine supplements are considered to be one of the most popular forms of supplementing products alongside with whey protein and BCAAs that are used by bodybuilders and competitive athletes.

In the US, alone, there is an average expenditure of $14 million per year on creatine supplements
Quite a large industry, huh?

There are a lot of benefits that come from using creatine supplements and we are going to go through the ones mentioned in the infographic. As well as some bonus ones that are not really there.

1. Creatine Increases the rate of muscle growth and power output: One of the biggest questions out there is if creatine supplementation does help increase muscle mass.


According to the Exercise and Sports Nutrition Laboratory in Texas, creatine supplementation has been shown to improve maximal muscle strength and power output with approximately 5-15%;

There was also an elevation in the work performed during sets of maximal effort muscle contractions with 5-15%.

Repetitive sprint performance is also elevated with 5-15%.

Moreover, creatine supplementation has been documented to elevate gains in strength, fat-free mass (lean muscle mass) and performance of high-intensity exercises.

It seems that the supplement does not tend to improve performance during exercises that demand endurance, such as running.

Furthermore, the lovely extreme sportswoman Steph Davis claims that:

From a training (i.e. climbing!) perspective, it also appears that creatine can help improve strength building…

Oh and let’s not forget about the most important part:

Creatine increases the natural production of testosterone.

In fact, not only does creatine increase testosterone levels, but it also converts it into a more “bio-available” form that is referred to as Dihydrotestosterone (DHT), which is approximately 3 to 10 times more powerful than regular testosterone making it the strongest androgen in the male body.

Here is an informative article that discusses the link between creatine and testosterone.

2. Creatine benefits skeletal muscle endurance: It has been shown in various studies that creatine supplementation helps improve skeletal muscle endurance.

This is due to the heightened concentration of phosphocreatine which in turn decreases the loss of ATP during heavy anaerobic exercises. Improvement in performance is due to parallel improvements in ATP resynthesis.

3. A cognitive enhancer or antidepressant: 

That’s right! Creatine doesn’t just make you stronger and help increase muscle mass, it also makes you smarter!

There are many studies out there that advocate this theory, but the most prominent one is the one from the Discipline of Biochemistry, School of Molecular and Microbial Biosciences, Australia.

Those lovely gents and ladies proved that one of the major creatine benefits is that it significantly enhances brain power – both on working memory and intelligence.

The idea here is that creatine monohydrate increases the speed of processing.

The higher the brain energy output, the better the cognitive performance.

And if you are still wondering “is creatine good for you?”, it gets better! Creatine supplementation has shown to alter depression-like behavior, sadly, currently only shown in women

4. Creatine and satellite cells: Don’t go running to searching “What are satellite cells”!

All you need to know about them is that they are the main reason why our muscles have their unique regenerating trait – i.e. they are very important when it comes to building muscle mass.

Well, the lovely scientists from around the world have come to a conclusion that creatine supplements help increase satellite cell frequency in just 16 weeks of heavy-resistant training.

What this means is that creatine helps your muscles recover quicker!

5. Creatine helps preserve cellular integrity and promotes cell longevity: What this means is that it reduces apoptosis rates: Apoptosis is a process of programmed cell death.

I know, quite grim.

Well, ingestion of the wonder-supplement has a show to improve cell longevity and in a sense, sort of, make you live longer. (Here is the full study)

3. Creatine Supplementation Benefits

As you can see from the infographic – there are a lot of creatine benefits.

It helps:
Improve performance and muscle mass status in vegetarians and vegans
Aids high-intensity work
Can increase muscle strength and size
Enhances recovery – satellite cells
Improves anaerobic capacity – with up to 15%
Enhances muscle volumization – makes your muscles appear bigger
Enhances methylation
Improves sprint performance – with 5-15%
Enhances brain function – remember, it makes you smarter
Improves bone healing – turns you into a real-life Wolverine (the superhero, not the animal)
Improves glucose tolerance
And can reduce age-related muscle loss.

And these are just to name a few.

4. Side Effects of Creatine

While being an amazing supplement, creatine also comes with its baggage as it carries a specific set of side effects.

The goods news is that there are no negative and long term side effects of creatine that will seriously impact your health and are easy to counter.
Can cause water retention: this is what creatine monohydrateis infamous for – the infamous “Creatine bloating” The main reason why this occurs is because water enters your muscle cells along with creatine.

This is no serious medical issue and is something that you should not worry about… …unless you are planning on competing, in which case you would need to cut out creatine from your diet plan.

Many competitive bodybuilders do this in order for their muscles to look more lean and cut. The major benefit that you reap out of it is that creatine essentially makes your muscles look a bit larger, without any actual muscle growth occurring.

A disadvantage is that it just makes you look a bit bulky.
Stomach distress: A study carried out by Biomedical Sciences Department, PA University of Novi Sad, Serbia, concluded something interesting:

By increasing the dosage of creatine supplement taken by athletes they noticed that their test subjects started experiencing gastrointestinal distress (stomach pain).

Furthermore, the uncomfortable feeling was facilitated by the emptiness of the stomach – food content. In other words – if you take a lot of creating before eating something, you’re probably going to upset your stomach.

I usually have a pretty weak stomach, so I really have to be careful with these kinds of things otherwise it will get really ugly in the gym.

The remedy to this is to simply increase your water and food intake when you ingest creatine;

Or just take smaller doses of creatine throughout the day. Again, Steph Davis provides some insight in the matter by saying that:

Extensive research has shown that oral creatine supplementation at a rate of five to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women

In other words, as long as you are maintaining your daily dosage, you’re not going to notice any of these nasty side-effects everybody seems to be talking about.

I know from personal experience that she’s telling the truth!

The only time I experienced some stomach discomfort was when I had no tool to measure my creatine intake with, so I had to guess.

Obviously I took more creatine monohydrate than I should have and ended up having a really bad day.
Can cause diarrhea: due to the fact that creatine monohydrate cannot be absorbed in high quantities it can cause osmotic diarrhea, which is a really uncomfortable feeling.

The reason for this to happen is because you have taken too much of the supplement at once. A simple solution to the problem is to take smaller doses throughout the day.

5. Creatine Myths Debunked

Despite being one of the most researched supplements out there, creatine has a really bad rep amongst the fitness/bodybuilding community.

While some deem creatine as useless, which as we can see by the above given information is not, others like to attack the supplement from where it really hurts… …from the health impact that creatine may have.

There are thousands and thousands of threads out there are with self-proclaimed fitness experts claiming that creatine is bad for you and that it can cause more harm than good.

And in this infographic we have listed the 4 most infamous myths that are utter fables:

Myth #1: Does creatine cause muscle cramps?

No! There are numerous studies that prove that this claim is not true.

One study that was carried out by the Arkansas State Universities followed if there were any changes in NCAA football athletes who were taking creatine over the course of 3 years. Guess what?

Throughout the course of those three years the NCAA athletes experienced no muscle injuries and no creatine fueled muscle strains. In fact, another study performed by the Baylor University found that NCAA football players who were taking creatine supplements for one full season had a significant reduction in muscle cramps!

The major idea behind this notion is that creation causes dehydration, which leads to muscle cramps.

But as we saw earlier, one of the side effects of creatine is that it retains water in the muscle.
Myth # 2: Creatine has side effects on kidneys and liver function

This is probably one of the main concerns that everybody who’s considering creatine as an option is experiencing.

I fell victim to this claim.

During my first 4 years of exercise and dieting I did not purchase any form of creatine product due to the fact that everybody was saying that the supplement was hazardous for the kidneys and liver.

Truth be told – there is nothing to fear! Over the past couple of years, researchers from around the world have concluded that creatine has NO adverse effects on the liver and kidneys.

Researchers followed athletes who have been taking creatine monohydrate for 6 years and noticed no long-term detrimental effects. Haza!

Myth #3: Creatine promotes Rhabdomyolysis

For all of you that are wondering “what the hell is Rhabdomyolysis?” – it’s basically where your muscle fibers break down, which leads to the release of myoglobin into the bloodstream.

Myoglobin is basically the kryptonite of kidneys as it can lead to kidney failure.

This myth is probably the most mainstream one!

It was so famous, in fact, that in 2008 the New York Times published an article where it was claimed that creatine monohydrate is to blame for rhabdomyolysis in high school football players.

The media loved it! However, there is no scientific literature that can back this up. Keep in mind, though, it is wise to avoid creatine supplementation if you have polycystic kidney disease, focal segment glomerulosclerosis!

Always consult a professional medical personnel before deciding to purchase any form of supplementation!

While creatine monohydrate is not dangerous and has a lot of benefits and almost unnoticeable side effects, it can be hazardous if you have any form of kidney issue.

6. What is The Best Form of Creatine

The fitness market is constantly bombarded by various forms of creatine products:
Creatine monohydrate
Creatine serum
Micronized Creatine
Creatine ethyl ester
Creatine phosphate
Effervescent Creatine

And these are the main players.

While this is good as it offers a wide range of products to choose from, it can also make things worse as this only makes everything more confusing.

To establish which is the best form of creatine and which type should you bye, we would need to go through all of the products and discuss their key characteristics.

Creatine product #1: Creatine Monohydrate

Creatine monohydrate is the original creatine product that athletes of all kinds have been using for years.

It is considered the most cost-effective form of creatine

and the most effective when it comes to increasing muscle mass or improving power output.

Another bonus is that this supplement has been around for many years.

This gives enough time for researchers and athletes to experiment with the product and assess its validity.

So far, there are thousands upon thousands of experiments made with creatine monohydrate and all of them prove amazing results when it comes to improving muscle development, strength, muscle recovery, etc.

However, there are a handful of negative elements to it as well:

For example, creatine monohydrate is not very soluble in water, which makes drinking the product that much harder.

And sometimes very uncomfortable. It also has a low surface area, which only allows for 1% of the product to be absorbed by the body.

Furthermore, creatine monohydrate is the one form of creatine that has the most reported cases of diarrhea side effects and stomach discomfort than any other product out there.

My personal favorite Creatine Monohydrate product on the market (at a great price): Optimum Nutrition Creatine

Creatine product #2: Creatine Serum

This is basically creatine pre-dissolved in water.

It might be far more convenient than your regular creatine supplement but it is also known as the most debated creatine product on the market.

Some report to have experienced astonishing results. While others claim that they did not notice any results, at all.

Those individuals who did notice good results claim that monohydrate is far better. And there is some scientific evidence that dictates that creatine serum is utterly useless.

If you want, you can always give it a try, but I would not recommend that.

Creatine product #3: Micronized Creatine

Micronized creatine is basically creatine monohydrate, except for the fact that it has been micronized (the molecules of creatine have been divided).

What this does is that it increases the product’s surface area by 20 times – reducing stomach discomfort and increasing absorption.

The main downside to micronized creatine is that it is more expensive than the original product.

If you ever decide to try this baby out, give this one at try: BPI Sports Micronized Creatine It’s at a great price! Or Creatine Monohydrate Powder Micronized 99.99% Pure High Performance Formula

Creatine product #4: Creatine Ethyl Ester (CEE)

Creatine ethyl ester is a creatine molecule with an ester attached, which counteracts the charges of the regular creatine molecule and allows for almost 99% absorption into the body.

This almost removes the need for a loading phase.

Furthermore, this product is considered as the most absorbent creatine product by far.

One of the biggest disadvantages, however, is that there are a lot of recorded comments from customers that claim that it has one of the worst tastes ever. They compare it to the taste of battery acid.

The price tag on CEE products is much higher than that of creatine monohydrate and micronized creatine. If you’re eager to test out CEE, try this one out: Pure Creatine Ethyl Ester (CEE) HCL Powder

Creatine product #5: Creatine Phosphate

This is essentially the converted form of creatine, remember?

The only difference is that the absorption speed is much quicker (considering how the product does not need to be converted into creatine phosphate, because it already is).

The major downside is that this type of product is more expensive than creatine monohydrate.

Creatine product #6: Creatine Kre-Alkalyn

Kre-Alkalyn is basically a protected creatine molecule which, unlike other creatines, does not covert into useless creatinine before being absorbed into the muscle tissue.

Consequently, this leads to less bloating.

Most feedback about this product is positive by users, but there are no clinical trials made, yet.

Negatively, though, this product is more expensive than creatine monohydrate.

I have never taken Kre-Alkalyn so I cannot really say much about the product, but if you want to try it out for yourself here is one I’ve been told works really well (800 positive reviews): Kre-Alkalyn Capsules

Creatine product #7: Effervescent Creatine

Effervescent creatine is basically creatine combined with either sugar or sodium, and another chemical that causes bubbles to appear in the liquid.

This increases absorption and, what is most important for some, it has a far better taste than any other creatine product on the market.

One of the most obvious cons is that it is combined with sugar and sodium – literally the two elements that every fitness enthusiast must avoid. And, of course, with better taste comes a better price.

Effervescent creatine is far more expensive when compared to creatine monohydrate.

According to me, that sort of difference in the price tag is a bit too much, considering how the only difference between the two products is that there are some bubbles there and some sugar.
So, what is the most effective creatine dose?

The most effective quantity of creatine supplementation that needs to be consumed on a daily basis for the best results is NOT a fixed digit (unlike mainstream beliefs). According to Jeremy Likness, a Certified Fitness Trainer and a Specialist in Performance Nutrition, a really good method of finding out your daily dose is through a simple customized formula:

A more customized approach is to determine dose based on mass. A common formula is: 0.3 g / kg / d for 5 – 7 days, 0.03 g / kg / d for remainder of cycle…

And then he provides us with an example:

Thus, an individual weighing two-hundred (200) pounds would require 200 lb * (1 lb / 2.2 kg) * 0.3 g = 27 grams per day for the loading phase, then 2.7 grams per day for the maintenance phase.

As you can probably notice there is a “loading phase” that usually consist of five days supplementing either with the customized formula given above or with about 20grams of creatine per day.

Each dose should be 5 grams and should be spread even throughout the whole day. After the loading phase has passed, supplementing the body with 5-10 grams of creatine a day (or with the customized formula above) will be enough to deliver optimum results.

One advice, that is really worth experimenting with, is that I read from Joshua Wortman on his “Creatine Crash Course” where he mentions:

Another common practice proven to be effective is to supplement creatine with a simple carbohydrate such as grape juice. The simple carbohydrates help create an insulin spike, and this helps deliver the creatine to the muscles at a much faster rate for quicker and more efficient absorption.

With this in mind, Effervescent creatine completely worthless and an utter waste of money. But, hey, that’s just my thought on the matter.


Creatine is without doubt a powerful tool that everybody needs to have in his/her arsenal.

It helps increase muscle mass development, it helps improve power output and strength, it helps improve brain capacity and memory, and these are just a few.

With so many benefits under its shadow it would be silly to no consider purchasing the supplement.

Before choosing a specific creatine product, it would be wise to consider the fundamental pros and cons of each product and to base your decision on what you believe will suit your needs best:
If you want a better tasting creatine product and are willing to give the extra buck, then go for the Effervescent Creatine.
If you want something that has a really high absorption rate and you don’t really care about taste, then go for Creatine Ethyl Ester (CEE).
If you are looking for a product that is inexpensive and still delivers amazing results, then go for Creatine Monohydrate.

For example:

I as a student am not really capable of providing an extra $20 for a better tasting product and will, respectively, stick with my favorite creatine monohydrate. Remember, again, to discuss with u a medical professional whether creatine supplementation is appropriate to your current kidney health as this can lead to some serious long-term health problems.
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