Methods of taking creatine to build lean muscle How a person takes creatine has undergone a lot of changes since it first arrived on the scene.
A loading phase of 15-25 grams per day for 5 days used to be a standard.
Cycling, or only staying on for 4-6 weeks, used to be a standard.
Taking with juices for insulin spike was suggested.
This is no longer recommended due to the conversion to creatinine.
We could go on.
So how are you supposed to know what is the right way to take creatine? Creatine research has supplied a lot of data.
But it has also shown what is useful and what is not.
Creatine Monohydrate, Citrate& Phosphate How much? The dose should average .
05grams per kilogram of body weight.
So a 200lb man (90.
9kg) would consume on average 5grams per day.
A woman would use the same ratio to arrive at her average daily intake.
This is an average recommendation.
Raise or lower slightly depending on how you feel.
When? On workout days it is best to take right after you've finished your workout (within the hour).
Your muscles are most receptive at this time.
On non-workout or sporting days, first thing in the morning is best, but anytime throughout the day is fine.
Mix it with what? Since creatine monohydrate, citrate and phosphate come in powder form, a liquid transporter is in order.
You have to avoid an acid based liquid (orange juice) as this reacts with creatine to create creatinine (pronounced cree'at'in'neen) which is useless to the body and is evacuated.
Mix it in water with Dextrose (corn sugar) at a rate of 35grams per 5 grams of creatine.
A sport drink such as Powerade or Gatorade will essentially do the same thing.
Grape juice is OK because grapes are an alkaline, not an acid.
How long? As long as you want! If you continue to feel good and notice results, by all means stay on it.
If for whatever reason, you stop noticing results in your training, go off it for a few weeks and then give it another go.
That usually does it to spark gains again.
Creatine Ethyl Ester This form of creatine more often than not comes in a pre-mix formulation.
There are so many on the market today.
They are blended with transporters, nitric oxide, caffeine and many other stimulants for performance.
Do some research and give it a try following the directions on the container closely.
It's definitely one of the more user friendly options out there.
A loading phase of 15-25 grams per day for 5 days used to be a standard.
Cycling, or only staying on for 4-6 weeks, used to be a standard.
Taking with juices for insulin spike was suggested.
This is no longer recommended due to the conversion to creatinine.
We could go on.
So how are you supposed to know what is the right way to take creatine? Creatine research has supplied a lot of data.
But it has also shown what is useful and what is not.
Creatine Monohydrate, Citrate& Phosphate How much? The dose should average .
05grams per kilogram of body weight.
So a 200lb man (90.
9kg) would consume on average 5grams per day.
A woman would use the same ratio to arrive at her average daily intake.
This is an average recommendation.
Raise or lower slightly depending on how you feel.
When? On workout days it is best to take right after you've finished your workout (within the hour).
Your muscles are most receptive at this time.
On non-workout or sporting days, first thing in the morning is best, but anytime throughout the day is fine.
Mix it with what? Since creatine monohydrate, citrate and phosphate come in powder form, a liquid transporter is in order.
You have to avoid an acid based liquid (orange juice) as this reacts with creatine to create creatinine (pronounced cree'at'in'neen) which is useless to the body and is evacuated.
Mix it in water with Dextrose (corn sugar) at a rate of 35grams per 5 grams of creatine.
A sport drink such as Powerade or Gatorade will essentially do the same thing.
Grape juice is OK because grapes are an alkaline, not an acid.
How long? As long as you want! If you continue to feel good and notice results, by all means stay on it.
If for whatever reason, you stop noticing results in your training, go off it for a few weeks and then give it another go.
That usually does it to spark gains again.
Creatine Ethyl Ester This form of creatine more often than not comes in a pre-mix formulation.
There are so many on the market today.
They are blended with transporters, nitric oxide, caffeine and many other stimulants for performance.
Do some research and give it a try following the directions on the container closely.
It's definitely one of the more user friendly options out there.
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