CREATINE.....how to use it to get the most out of it!

WHAT IS CREATINE

Creatine is a nitrogenous organic acid that occurs naturally in the vertebrae and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP).  Over the last two decades, creatine has emerged as the king of all athletic performance supplements. And with good reason. Creatine intake heightens your body’s creatine phosphate energy system. This allows you to push yourself for longer periods of time, with more energy. Creatine also improves your ability to tap into explosive energy when you need it as critical times in your training. It should also be noted that in clinical studies, creatine has been shown to increase strength and lean muscle mass.

BENEFITS

Creatine works by extending the ATP energy production cycle. You typically can go all out on a sprint or weight lifting set for about 5 seconds before your effort or strength drops off. That's because your body's ATP stores are depleted. It takes several minutes to recycle from spent energy (ADP) back to useable energy (ATP). Creatine helps extend the ATP energy cycle by several seconds (some say up to 5 seconds). This means you can put more effort into a few more reps in a set. More stress on your muscles means you can get stronger, faster. That's why creatine works well for athletes requiring short bursts of energy.Research has shown creatine to increase lean muscle mass, increased power, increased strength & speed! It's ideal for weight training. However, if you do not train hard, then creatine will do little for you.

WHAT TO LOOK FOR

Creatine Monohydrate is the king of the creatine supplement world. It is the most inexpensive form of creatine, and has been studied exhaustively. It is popular because it works. No other legal non-hormonal bodybuilding or sports supplement can come close to the potency of creatine monohydrate.

WHEN TO TAKE IT?

Typically, you take only 5 grams at a time. If you're in a loading phase, space your 5 gram servings evenly throughout the day. Ideal times are before and after a workout! However be aware combining with caffeine intake has been shown to minimize some of the performance benefits. Just as it takes a week to load up in your system, one study showed it remained effective even for several weeks after stopping creatine. So take it when it's most convenient for you. If there is a preference among users, it would be right after a workout along with your high carb post workout shake.

TO LOAD OR NOT TO LOAD

The accumulated data from studies and anecdotal reports suggest a loading phase of creatine which will saturate your muscles with creatine. Most manufacturers recommend about 15 to 25 grams per day for 1 week. Some users will skip the loading phase. Studies have shown just taking the maintenance dose of about 5 grams a day will accomplish the same result as loading except that it will take 3-4 weeks for your system to reach saturation levels as opposed to only 1 week when you load. So the benefit to loading is quicker results, not greater results. A small percentage of people will not do the loading phase if they notice some gastric distress at the higher 15-25 gram a day loading dose.

HOW LONG SHOULD YOU TAKE IT?

Most people take creatine for 1 1/2 to 3 months, then go off of it for a month before resuming again. However, there are no conclusive studies that say you should cycle it or go off of it.

SUMMARY

Creatine is the supplement with the most significant scientific research and one of the most affordable on the market. Make sure you get the best quality Pharmaceutical grade 100% pure Creatine Monohydrate. Loading and cycling has been shown to not be necessary to achieve the benefits of creatine, however if you are after a fast perforamnce result a loading phase may be of benefit. Finally be cautious when taking it with caffeinated pre-workouts as research shows you may lose some of the performance benefits. 

Overall you cant go past a creatine supplement if you are training hard and looking to increase strength and muscle mass, and Carnage's $13 for 500g of 100% Pharmaceutical grade Creatine Monohydrate will fit into any budget!