There’s no doubt that creatine is one of the best supplements a bodybuilder or athlete can use. It’s so well researched and proven effective, it can be thought of as a cornerstone product. Of the many creatine formulas currently on the market, one of the most complete is Rich Piana 5% Nutrition Crea-TEN. It’s one of the top sellers on I’llPumpYouUp.com, and for good reason – it blows the competition out of the water! Let’s dive in and check it out.
What Does Creatine Do?
Crea-TEN is, after all, a creatine supplement. So, what does creatine do? Creatine has been heavily researched and shown to have numerous benefits. For starters, it can increase the muscle’s stores of phosphocreatine. This is a component of the ATP system of energy, which is what the body uses for short bursts of muscular energy such as high-intensity exercise. However, it depletes very quickly and must be replenished rapidly to allow continued bursts of muscular energy. Creatine supports ATP replenishment which extends workout endurance.
Creatine also pulls water into the muscle cells. This is known as cell volumization, and creatine was the first supplement to be widely used for this purpose. This function has two additional benefits, it hydrates the muscles, and it’s thought to be involved in the process of protein synthesis, which is the trigger for muscle growth. Since its introduction, several other compounds have become popular as cell volumizers, including betaine, glycerol, and taurine. These ingredients are often found in pre-workouts, however, creatine isn’t always included. This is because many bodybuilders take it as a separate supplement, and may cycle it. Therefore, it can be added to your pre-workout if it fits with your scheduled cycle. (1,2 3, 4, 5, 6)
What Is Crea-TEN?
Crea-TEN was designed to enhance absorption and increase endurance over single-ingredient creatine products by combining ten effective forms of creatine. Added to this is the Creatine Accelerate Blend which further supports absorption and utilization. Here’s how it looks:
Creatine Blend -5g – Crea-TEN includes: Creatine MagnaPower, Tri-Creatine Malate, Creatine Anhydrous, Creatine Monohydrate, Creatine Citrate, Creatine Pyruvate, Creatine Ester Hydrochloride, Creatine AKG, Creatine Ethyl Ester Malate, and Creatine Gluconate.
Creatine Accelerate Blend – 1580mg – This blend consists of Taurine, Betaine, Gymnema Sylvestre, Black Pepper, Vanadium, Banaba, and Fenugreek. This complex improves the speed of absorption and utilization.
As you can see, the primary purpose of Crea-TEN is to drive home full absorption as well as optimize the endurance benefits of creatine. Of course, you will also experience the cell volume benefits.
How To Use Crea-TEN
Always read label directions thoroughly. Mix one scoop of with 8 to 12 ounces of cold water and consume 1-2 servings per day:
On training days: Use once in the morning on an empty stomach, and again pre-workout.
On off-days: Use once in the morning on an empty stomach, and again 6-8 hours later.
Do I Need To Cycle Crea-TEN?
Crea-TEN does not need to be cycled. However, many users cycle creatine to save a little money and to give their bodies a break. This allows fresh results when you start up again.
What Can I Stack Crea-TEN With?
When it comes to muscle growth, you can stack Crea-TEN with anything. Use it as part of your muscle growth stack, which should include protein powder, a multi, fish oil, a pre-workout, and a BCAA/EAA. Of course, you can add more products if you want to. Make sure your pre-workout has other cell volumizers and nitric oxide boosters so you can experience the most insane pump possible. What about fat loss? Crea-TEN is not a fat loss supplement, however, it can help you maintain muscle while you lose fat.
Summary
Rich Piana 5% Nutrition Crea-TEN is without a doubt one of the best supplements you can take. If more endurance, greater pumps, and more size are your goals, you can stop looking, this is the creatine product for you!
References:
- Banerjee, B., Sharma, U., Balasubramanian, K., Kalaivani, M., Kalra, V., & Jagannathan, N. R. (2010, June). Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: A randomized, placebo-controlled 31P MRS study. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20395096
- Robinson, T. M., Sewell, D. A., Hultman, E., & Greenhaff, P. L. (1999, August). Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10444618
- Van, L. J., Oosterlaar, A. M., Hartgens, F., Hesselink, M. K., Snow, R. J., & Wagenmakers, A. J. (2003, February). Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12546637
- Kendall, K. L., Smith, A. E., Graef, J. L., Fukuda, D. H., Moon, J. R., Beck, T. W., . . . Stout, J. R. (2009, September). Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19675499
- Branch, J. D. (2003, June). Effect of creatine supplementation on body composition and performance: A meta-analysis. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12945830
- Häussinger D, Roth E, Lang F, Gerok W. Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet. 1993;341(8856):1330-1332. doi:10.1016/0140-6736(93)90828-5