A ‘loading’ phase of 5-7 days of 20-25g.d, taken in 4-5 doses, spread 3 hours apart is currently recommended for those with no weight considerations, followed by a 5g.d maintenance Very little happens when you come off creatine. You will lose the water you’ve been retaining and drop around 3-5lbs in around as many days. Although ‘loading’ is proclaimed as the gold standard when studies have compared it to a steadier approach (5g.day) the differences are actually minimal beyond the initial 28-day phase. This is due to the steady 5g.d intake taking ~28 days to maximise muscle stores at 160mmol.kg. Undertaking the steady approach has numerous positives; Gastrointestinal (GI) Distress, sometimes associated with ‘loading’, is very rarely seen in a more conservative dosage, adaptations are similar to loading, although it takes 28 days to fully maximise stores so planning for this is required. The real bonus to be found with a steady intake though is the greater control over body mass gain for those with weight considerations. Provided caloric intake is controlled (in relation to personal goals) any bodyweight gains should be negated. However, this isn’t a make-or-break decision: there are a lot of factors in nutrient timing and these studies can’t control for everything. It may make the most sense to take half of your daily dose on either side of a workout – especially since Creatine has been shown to improve re-hydration and, thus, muscle growth and recovery after a hard workout. Whey protein powder can be an efficient way to meet this recommendation, considering a typical 25-gram serving provides around 20 grams of protein. Summary

However, your capacity for the fuel that's provided by creatine phosphate runs out at a rapid rate during this type of training, meaning that added creatine supplementation can give you more power for higher reps. You should be consuming protein and carbs post-workout, so try adding creatine to induce maximum muscle protein synthesis after a workout and replenish lost energy stores. Additionally, no evidence suggests that taking creatine and whey protein at the same time causes any negative effects. It’s generally recognized as safe to take them together.The results seem to suggest there is no added benefit of taking whey protein and creatine together. However, some people may decide to take them together for convenience ( 7). Save this for those sessions that involve lots of heavy sets, new personal bests, and any other ‘testing’ event! TPW™ Creatine Monohydrate can be easily added to your protein shake for convenience and is ideal post workout when your body is in its most absorbent state. But for those who prefer to take TPW™ Creatine Monohydrate as a preworkout, the TPW™ Product Development Team have developed a great tasting flavoured version using our unique all natural flavours and colours. Available in both Green Apple Spike and Berry Blitz, it mixes easily into a fruity cordial drink to make consuming Creatine Monohydrate on its own much more palatable.

Creatine is stored within the muscle to a limited capacity. It is a molecule that plays a crucial role in the production of energy during high-intensity muscle contractions over a 1-10 second period. Think sprinting or lifting a weight all out. It’s a big deal in building muscle, but there are huge hidden benefits we’ve ignored for too long – despite being the most important muscle-building supplement for the average joe and elite competitor alike! However, by increasing your strength-endurance, Creatine indirectly boosts your ability to build muscle: you can produce more force, more times, before fatigue sets in. This is key because we’ve already seen that you’re likely to lose 50-60% of your energy resources during light exercise! Underrated Benefits of Creatine Supplementation If you’re serious about improving your explosive speed, increasing muscle mass and reaching some PB’s then Creatine (100% Creapure®) Powder is for you. As we’ve said creatine monohydrate on its own could provide you with health benefits, but Creatine (100% Creapure®) is a whole different category, giving you not just purity and German engineering but also best in class creatine monohydrate. Creatine (100% Creapure®) can easily be added to protein shakes, or pre-workout powders, to feel its full potential. It's time to start listening to your body, it's crying out for a helping hand. A. To help increase lean muscle mass, improve athletic performance during high intensity training and improve energy levels and recovery times.A. We haven't heard of any nasty side effects from taking Protein Works Creatine Monohydrate. However, some users may experience slight stomach discomfort. If this does happen to you, then simply stop using for 7 days and re-start at a lower dosage level.

This is because Creatine is a key nutrient, not a steroid, and it doesn’t down-regulate. You wouldn’t cycle off of a multivitamin, for example. Different Types of Creatine Creatine Monohydrate has been subjected to extensive and global tests and research by renowned experts. It is probably the most endorsed and proven sports nutrition supplement, after protein itself. There is no point to supplementing with any greater load, numerous studies having been conducted into 25g per day ‘loading’ and these have found no greater adaptations with increased intake, when compared to the more traditional 20-25g load. Overloading, therefore, is simply an increasingly expensive way to urinate! This initial loading phase is then followed by a 3-5g per day maintenance dosage. Whey is one of the primary proteins found in dairy products. It’s often a by-product of cheese production and can be isolated to form a powder.

The Only Discussion of Creatine You’ll Ever Need

A. When taking Creatine Extreme, try to consume as much water as possible. If you are not correctly hydrated, then Creatine Extreme will not be properly absorbed. Bird, SP., 2003. Creatine Supplementation and Exercise Performance: a Brief review. Journal of Sports Science and Medicine, 2, pp 123-132. Loading’ is currently held up as the optimal approach, believed to induce the greatest adaptations, however, it is worth noting that this is more than likely linked, to the fact there are far vaster quantities of research into ‘loading’ compared with other protocols. What if weight gain is an issue though – does creatine make you fat?