First discovered in 1832, Creatine
Monohydrate is one of the best bodybuilding supplements
you can get, and its 100% legal! Three amino acids
combine to make creatine - Arginine, Glycine, and
Methionine. About 95% of creatine in your body is
stored in your muscles. Creatine increases your energy
levels, volumizes your muscles (adds size), buffers
lactic acid buildup (delays lactic acid buildup somewhat
during workouts), and enhances protien synthesis.
There are two ways or phases of
taking creatine as a bodybuilding supplement - loading
phases, and maintenance phase. During the loading
phase, you should take 20 to 30 grams everyday for
the first week. Taking about 5 grams every time, this
translates to taking creatine about 4 to 5 times a
day (grape juice works well). After the loading phase,
you take 5 to 10 grams of creatine regularly. Although
loading does help you gain mass quicker, however,
research has shown that after about four weeks, the
results of loading creatine and the results of taking
a constant does of creatine are leveled. So if you're
in a hurry to gain some weight, load, if not, then
just take it regularly without loading.
When it comes to these types of
bodybuilding supplements, many people ask when is
the best time to take the supplements. For creatine,
this very much depends on what form of creatine you
are taking - whether it is liquid creatine, or powder
creatine. Powder creatine takes the body about 1 to
1.5 hours to absorb into the blood stream, and then
the excess creatine is excreeted from the body after
about 1.5 hours. Since you want to take creaine before
workouts, its a good idea to take it about an hour
before you hit the gym. This gives you enough time
to absorb the creatine into the blood stream. Doing
this, you ensure there's plenty of creatine to go
around during and after your workouts.
Creatine in a liquid form absorbs
faster, so it is recommended that you take it about
20 to 30 minutes before your workout.
Finally, there's the issue of cycling
bodybuilding supplements. Two ways for creatine: 1)
you load for a week, and go on maintenance for six
weeks, then take couple of weeks off, and then repeat
the cycle; or 2) maintain a regular intake of creatine.
If you're looking for creatine mixed
with other bodybuilding supplements for maximum gains,
two types are recommended: 1) EAS
Betagen, and 2) Muscletech's
Cell-Tech.
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Click to view all creatine powder supplements
Each serving of EAS' Betagen
is loaded with: 2000mg creatine monohydrate, 400mg
L-glutamine, 140mg calcium, 200mg taurine, among others.
Each serving of Muscletech's
Cell-Tech comes with 10g of creatine, 75g carbohydrates,
150mg potassium, 60mg sodium, Lipoic Acid: 200mg,
among others.
If you want creatine powder
only supplement, try these two 1) American
Creatine, and 2) Prolab
Creatine.
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Click here for Prolab Creatine
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Click here for American Creatine
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Click here for AST micronized creatine
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Click here for all available creatine products
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