Creatine is one of the most highly investigated supplements readily available. Even if you're relatively brand-new to the world of bodybuilding, you have actually most likely come across it. Exactly what's so great about creatine? Basically, creatine helps to combat fatigue during your workouts, permitting you to exercise longer and with more strength, ultimately improving your strength and muscle size.
Contrary to the popular belief, creatine monohydrate is beneficial for a variety of individuals, from endurance based athletes to team based sports, and strength athletes. It is particularly beneficial for sports involving high intensity, explosive workout such as football, rugby or powerlifting.
Although the research on creatine monohydrate consumption is fairly undetermined, we suggest consuming 3-5g of creatine post workout to optimise the uptake. It is also advised to take a quick releasing carbohydrate such as Dextrose and for every single gram of creatine aim to take on board 75ml of water, to support absorption. Take a more 3-5g on day of rest to maintain the uptake of creatine in the muscle. Creatine needs to be taken over an amount of time rather than brief periods to make sure muscle creatine stores are elevated.
Just blend with your current supplements, whether it is your protein shake or BCAA drink. Alternatively, include 3-5g to 200-300ml of cold water and mix. Other beverages such as cranberry juice, apple juice or lemon/lime water are good for masking any possible bitterness. The flavoured Creatine Monohydrate has been established for a practical and efficient method of consuming the powder on its own.
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