No other bodybuilding supplement on the market is backed by such in-depth scientific research like Creatine. This is significant to prove its authenticity, because scientifically proven facts that the use of creatine monohydrate is safe, and delivers improved gains in strength, muscle mass and overall muscular performance. Creatine is an organic substance synthesized in the human body by the liver from 3 amino acids called arginine, methionine and glycine.
The human body naturally makes around 1 gram per day. We consume additional creatine from foods such as salmon, beef and pork, with 95% of creatine being stored in skeletal muscle tissue.
Creatine is an energy source that enhances and fuels the output of intense weight training. It helps to increase strength and it is widely taken in supplement form, generally powders or capsules and has a proven ability to increase power and strength, leading to greater gains in lean body mass.
Creatine came into the attention in the 1992 Olympics when Linford Christie – 100 meters’ athlete won Gold, and revealed that he’d been using creatine before competing. So, I am writing this article to cover how and when to take creatine, so I won’t be going into great detail about its function in the body. So, let’s cut through the crap and find out which type of creatine to take, how to take it and when, for effective result.
How Much To Take
There are numbers of different successful dosing protocols; however, the well-studied and most common is to front load with a large dose, followed by a maintenance dose. The purpose with supplementing creatine is to saturate your muscle creatine stores. One of the most effective ways to achieve this saturation is to load with a higher dose of 20-25 grams over 5 -6 days.
How Long to Take Creatine Monohydrate?
Most of the researchers claim that long term use of creatine is safe. However, the quality of the product can be of concern when consuming for a long-time period. It is advisable to choose a highly reputable company that uses high quality raw materials, manufacturing process and sufficient screening. Do have a look for the products like creapure creatine. It’s manufactured in Germany and recognized as the industry’s ‘Gold Standard’ creatine. As per my knowledge, it’s the best and purestform of creatine.
8-week Creatine Cycle
- Week 1: 20g creatine monohydrate – 5g servings 4 times a day
- Weeks 2 – 8: 5g creatine monohydrate daily
- A dose of 3 – 5g every day, year-round is safe and suitable for most people.Please make sure to consult with your doctor before you plan to use creatine for a long time.
When To Take
Take three times a day, in the morning with breakfast, in the afternoon with lunch and in the evening with dinner. Like, there is no evidence that proves taking a daily maintenance dose of creatine at a specific time of day results in any greater gains. As per the recent study, one study showed that creatine remains effective in the system several weeks after the consumption stopped.
Can I skip the loading Phase?
Yes, without a front load, you can start using creatine mono at 3 – 5g per day.
What are the side effects?
Numbers of studies have found creatine to be safe, without significant side effects. With that said, but if you’re suffering from anything serious, like kidney or liver disease or high blood pressure, it’s recommended to avoid taking creatine. However, it’s perfectly safe for long term use.
What Should I Mix creatine with?
It doesn’t matter what you are mixing with your creatine whether its fruit juice, water, whey protein shake – it will be absorbed, digested and utilized by the body all the same.
Does Creatine Cause Bloating?
It has come to the attention that creatine causes water retention; however, most people won’t experience any “bloating”. That’s because it doesn’t cause bloated stomach or subcutaneous water retention. In a simple term, there’s no water retention directly under the skin, so you will not experience any bloated appearance.
I hope I have served your purpose by answering the relevant questions about creatine supplementation, and how best to use it. To make sure your body gets the maximum benefits from the creatine; buy the most effective creatine monohydrate from Liveleantoday as it is the most trusted online store to bodybuilding supplements.