![]() Some products recommend “ loading phase.” This is just for creatine monohydrate and consists of taking 4 dosages per day for the first week or two and then backing off to one dosage per day. On your non-workout days, I would suggest you take half a dose in the morning and a half in the afternoon for enhanced uptake. The reason for this is that your body can use a small amount immediately and that gives you a better workout when taking both pre and post workout you will have the best of both worlds for effectiveness!Īn easy way to do this is whatever creatine product you are taking split the dose half before and half after. But- I believe in also taking a small dosage pre-workout as well. The reason for this is because your body gets depleted during a workout and is like a sponge sucking up extra creatine for the next work out. The correct answer is this – if you had to pick one time, studies show it is post workout! When looking to dodge the water weight or puffy look I would recommend a product Containing Creatine HCL and/or Creatine Gluconate, these forms of creatine are digested better and require less water for absorption. There is no doubt that Creatine, in general increases water retention inside of muscle tissue, this is a good thing for recovery. This extra water in the digestive tract could lead to bloating and a puffy look, but it varies on the individual. The reason being is that Creatine Monohydrate has poor solubility, you basically need a lot of water to dissolve and absorb it. ![]() To my knowledge, there have been very few studies done on Creatine Monohydrate and water retention some do point to this. One oddity is the question of water retention. Personally having been involved in Sports Medicine and the Nutrition industry for decades, I would say Creatine is very effective for increasing lean muscle and strength & power. A quick search on yields 429 published studies although they vary greatly in scope. Interestingly creatine has no effect on aerobic activities as the body uses energy a bit differently with aerobic training.Ĭreatine has been available since the early 1990s and has an excellent safety record. This extra work then causes the body to recuperate at a faster rate yielding greater muscle mass and strength gains. Short-term creatine supplementation increases 20–30% the number of repetitions at a specified percentage of single maximum-repetition in weightlifters. Sounds complicated but to simplify when you sprint or lift weights your body runs out of energy and uses Creatine to make more of it thus you can sprint and lift more weights in the realm of a 5% – 15% increase in maximum power and performance. ATP is the molecule that is converted into ADP with a release of energy that the body then uses. Creatine Phosphate a high-energy compound found in muscle cells, which is used to convert ADP into ATP by donating phosphate molecules to the ADP. Let’s begin with what Creatine actually is. You will probably end up cycling off if you take a break but it wont really impact your life in the marco unless you are aiming to set some PB's straight after your holiday break.Owner, NG Nutra Studies show it is post workout In terms of muscle mass preservation (understanding that you may retain less water and so cycling off creatine will cause you to lose weight) A study found no loss in strength or lean tissue mass when you stop taking creatine.īottom line, its up to you. And arguably you do not need to load creatine either. As a basic understanding of what creatine is will tell you, you don't need to cycle creatine. If you don't take creating during your break your levels will drop. Otherwise you will need to wait for your body to build up its level as you either load or take normal dose. To get the full effect of taking creatine you should keep taking it during your break as once you get back you will be loaded and ready to utilise its benefits in the gym. Since you have a good understanding of creatine and assuming your diet is unchanged during your holiday, you will have a reduction (possibly to baseline) of water retention. A well-researched supplement, creatine is remarkably safe for most people. Thus its performance-enhancing and neuroprotective properties. Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function.
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