Creatine is a research proven and safe product suitable for use as a performance enhancing supplement. It is a compound made from 3 amino acids – Arginine, Methionine and Glycine
According to researchers at the Human Performance Laboratory at the University of Connecticut. In their study, subjects who supplemented with 5 grams of creatine per day were able to pack on three pounds more muscle than those who didn’t – despite the fact that both groups trained beyond their capacity to recover. Bottom line: Creatine can help you train harder and more often, accelerating your gains.
What is it used for?
Creatine is commonly used to increase strength, improve power, aid recovery and promote the development of lean muscle tissue. Creatine supplementation supports the production and replenishment of ATP, an important energy source that fuels muscle contraction. Users of Creatine regularly report faster recovery between training sets and an increased ability to lift heavier weights in the gym.
Creatine also has excellent cell volumizing properties. It has the ability to draw extra fluid into muscles which helps to hydrate them and promote increased nutrient uptake. This substantially improves the muscle’s ability to recover and grow after intensive bouts of resistance training.
Who should use it?
- Athletes involved in strength and power programs.
- Individuals attempting to increase lean muscle.
- Sprinters and any athletes engaged in sports requiring explosive power and speed.
How do you use it?
Creatine Monohydrate is a flavourless ingredient that can be mixed in non-acidic beverages or protein shakes. It is recommended that luke warm water be used to improve its ability to dissolve. Once mixed it should be consumed immediately. Additional carbohydrates or transporter ingredients will assist with the up take & absorption of creatine.
How much should I use?
Loading Phase: Creatine listed as Creatine Monohydrate will generally require a loading phase to reach muscle saturation. During this time users should consume 5g, 4 times daily over 3 -5 days. (Other versions of creatine will not require a loading phase as they have a higher level of absorption than Creatine Monohydrate. Ask your Muscle Coach staff member for more info)
On non-training days: One serving of approx. 3g -5g in the morning.
On training days: 3g – 5g can be taken 30-40 mins pre training with another 3g -5g taken immediately post training before the post work out protein shake.