Ask the Scientist

Creatine and Bikini Competitors

Creatine, in and of itself,  is a powerful and required source of biofuel. It’s been estimated that approximately 95 percent of all creatine in the body is in close proximity to the skeletal muscles. I like to call it the “biofuel of life” because creatine is absolutely indispensable. If the body were suddenly depleted of all creatine, life would cease. Creatine has been proven to increase endurance and stamina, recuperation, and recovery. Bikini competitors can definitely benefit from using creatine, but some might not want to. Let me explain why.

Different Strokes for Different Folks
It’s a proven fact that creatine monohydrate is the only form your body can actually absorb and use. According to a study done in 2000, “Creatine is taken as a supplement in the form of creatine monohydrate because the phosphorylated creatine does not pass through cell membranes.” Other versions are chemical salts of creatine monohydrate, leaving approximately 20 to 40 percent actual creatine. Many of these may be unstable and convert to the biowaste creatinine. The same goes for creatine monohydrate unless it’s buffered.

Uses, Abuses, and Side Effects
Creatinine may cause unwanted side effects such as water retention, stomach bloat, cramping, diarrhea, excessive water weight gain, and dehydration, to name a few. These are some of the reasons why bikini competitors traditionally have avoided taking creatine altogether. But to understand the “water retention” side effect, we must differentiate between intracellular hydration and subcutaneous water retention (the bloat or puffiness under the skin). The human body is made up of about 65 percent water. The trick in bikini is to make sure your muscles are fully hydrated with the intracellular water, which will make them appear full, hard, round, and cut. However, water under the skin and the stomach bloat is what you don’t want. Based on my research, I believe this excess bloat is directly correlated to excess amounts of creatinine.

Buffered Creatine
How do you avoid excess creatinine production and the resulting water retention? Use a stable version of creatine monohydrate. My patented ingredient Kre-Alkalyn® is a stable creatine that does not convert to creatinine once it hits a solution. Stability means no side effects and no loading phase needed with creatine. I don’t want to sound like an infomercial, but Kre-Alkalyn® is backed by four patents with others pending worldwide. Because Kre-Alkalyn® is stable, you won’t get the water retention you may experience with some other forms of creatine.

How to Use Creatine
You can actually use it up until the Wednesday before a Saturday bikini competition. Since creatine is required on a hour-to-hour basis in the body to survive, I recommend females use between 750 and 2,250 milligrams daily. This equates to 750 milligrams in the morning, another 750 milligrams about 20 minutes before a workout, and 750 milligrams directly after a workout. You’ll definitely notice the difference in your training. Even better, it will make a big difference in your contest prep.