Creatine Powder Supplement Review

 

Creatine raises muscle energy availability. Muscle Cells in our body store energy in the form of a molecule known as Adenosine TriPhohsphate (ATP). The amount of work our muscles can perform is a result of the amount of ATP they have stored as well as the ease with which ATP is regenerated.

Creatine is a natural component of skeletal muscle. Meat and fish are the richest natural sources of creatine. However, the quantity is low due to cooking these foods.

Creatine

Creatine is usually taken within a 6-12 week period known commonly as a cycle. The first week of the cycle is spent 'loading' where the you the individual takes 20 grams of creatine monohydrate per day to saturate your cells.

After the first week (weeks 2-onwards) 10 grams of creatine is to be consumed twice daily -once in the morning on an empty stomach and once after training. Take 30-40 minutes before consuming your next meal or protein shake for maximum absorption and assimilation of the creatine.

[NOTE: Follow the Directions as stated by the Creatine Powder Supplement producer you purchase from.]

The Ground Work

All in All, from my years of taking cycles of Creatine I have noticed that creatine results were only ever as good as I made it. What I mean by this is that if I didn't do the proper ground work prior, during and even after my 6-10 week cycle I would find that my muscle and strength gains were not nearly as significant as when I did do this ground work.

This ground work is far from just doing the hard yards in the in the gym. In fact it is everything but your weightlifting routines in the gym that can see you reap more creatine benefits.

Before you begin gulping back your creatine follow a few guidelines:

--Pick a time carefully

In order see fast muscles gain you should chose a period of 6-12 weeks where you do not have any other major commitments such as work deadlines, vacations, excessive aerobic exercise etc. This period should allow you to ALWAYS have time to lift weights 3-4 times per week.

--New weightlifting program

Get rid of your old weightlifting routines that you have been doing for months. Chances are that your muscles are stale and not getting full stimulation from doing the same old exercises every week. Start a New weightlifting program made up of good compound exercises to increase strength and encourage new muscle mass.

--Take a Week

Establish your Max lift for each exercise on your program during your loading week. Take note of the results. Over the coming weeks of your cycle you MUST aim to improve on these lifts every week to maximise gains in strength and muscle mass creatine supplement.

--Eat, Eat & EAT!

Eat approximately 1.5 grams of protein per pound of bodyweight and consume 6-7 meals per day.

--Drink, Drink & DRINK!

Drink a 4-6 litres a day to ensure that the creatine you drink is absorbed properly. Avoid caffeine.