Review of: Bio-Synergy Creatine Plus, 125 capsules, 800mg eachOK, all of us serious bodybuilders have used creatine for years. It's in most of the available preworkout powders and most of the available recovery drinks. What makes this particular supplement different is it's in capsule form. You get 800mg per capsule. I've added Bio-Synergy Creatine Plus to my program.
When I travel, I consume a preworkout drink timed for it to hit at about the time I arrive at the gym. So far, so good. But my workouts are short and brutal, with intensity my focus. That is, very hard muscle contractions to stimulate the adaptive response.
The problem I have is it's going to be a while before I can get back for that preworkout drink, assuming I even brought it for my trip. And due to space and weight limitations for luggage, I typically do not. This leaves me a bit short on ATP and thus recovery suffers.
Bio-Synergy's capsule creatine solves this problem (there are other capsule products available, I just haven't tried one before this one). I can take two capsules immediately after the workout, before even leaving the gym. Then when I get back to my host's home or the hotel, I can take 3 or 4 more and leisurely chase those down with a couple glasses of water.
So convenient is this process that I'm periodically doing it at home also (I have all my own weights and associated equipment, thus work out at home except when traveling).
Another thing I like about this delivery method is you never taste the creatine. Not that creatine tastes bad (it really doesn't have a taste). But when you mix creatine with water you either have to mix in only a little at a time or put up with undissolved creatine. Adding creatine to a post-workout MRP or protein shake is similarly problematic in terms of dissolution. You get a gritty shake. It's not repulsive, but it's also not the way you want your shake to come out.
And yet another thing I like about it is you get an exact serving size every time. Of course, that's possible if you are careful when using a scoop.
Which brings me to one last thing I like about this. Because the creatine is in capsules, you don't have to worry about accidentally spilling creatine and wasting your hard-earned money. Nor do you have to worry about powder dust, which is a typical problem with any powdered supplement that comes in a tub. You helplessly watch as some of what was in your tub floats off in a tiny powder cloud.
I'm not sure what not to like about this. I suppose a downside is you're stuck with servings that are a multiple of 800mg. If you want 5g of creatine, you're going to be either 20mg short or 780mg over.
For those who don't know about creatine or who think they know but really don't, here's some information.
First of all, we serious bodybuilders know full well the effects of creatine. Which is why we use it. Perhaps its most notable effect is it draws water into the muscle cells. That's why it's called the cell volumizer. Consume creatine, and your muscles get bigger. Generally, people who work out like having bigger muscles....
We also like it for recovery. Why is that? During intense exercise lasting around half a minute, phosphocreatine breaks down to creatine and phosphate, providing you with the primary source of energy, adenosine triphosphate (ATP). Output power drops as your cells deplete phosphocreatine, because the body cannot regenerate ATP fast enough to meet the demands of the exercise. Supplementing with creatine during this time "recharges" this biological battery.
Creatine is an amino acid, like the building blocks that make up proteins. It is present in many of the foods we eat, and is a naturally-occurring substance. It is not a drug, nor is it the dangerous substance the uninformed (e.g., many doctors) claim it is.
In fact, there is not one peer-reviewed study or laboratory test showing creatine is dangerous (unless you don't take enough water with it, then it will crystallize, but so will vitamin C under the same conditions).
The articles on this site are authoritative, because:
Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.
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