| Package | Price |
|---|---|
| 1 Pack BodyFuel™ Creatine Powder | £24.95 |
| 2+1 Packs BodyFuel™ Creatine Powder | £49.90 |
| 3+3 Packs BodyFuel™ Creatine Powder | £74.85 |
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Creatine is an amino acid-like substance that supports energy production within muscles. Creatine Monohydrate can enhance the body's capacity to perform high intensity exercise, help develop muscle, strength and mass, while also enhancing muscle efficiency throughout workout and training such as weight-lifting and biking.
BodyFuel™ Creatine Powder from BauerNutrition is high quality supplement that lets you have more extreme exercises for longer by providing your muscles with the energy they have to keep going. Creatine is a natural acid that is currently found in the body that supplies energy to muscle cells for short bursts of energy. So by enhancing creatine this will supply more energy to your muscles and in turn make them recoup quicker.
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As mentioned above the entire goal of creatine supplementation is to saturate muscles stores with creatine. This can be attain in several different ways but it appears that an initial loading procedure followed by sustained doses is the optimum way to rapidly reach and keep saturation levels. Such a protocol would resemble the following: consuming roughly.3 g/kg/day for in between 5 and 7 days (roughly 20 grams a day in 5 gram increments) and 3-5 g/day following the very first 5-7 day period2,3.
As for the timing of creatine, there have been recent insights into how the timing of your supplements results its effectiveness. While creatine has actually often been marketed as a pre-workout supplement the science does not support this idea. Before we dive into the studies on this, think back to the entire concept of creatine supplements. It works by bioaccumulation, so one small dosage prior to training is likely not going to increase muscle stores enough to generate a training benefit.
Follow a loading procedure then preserve your creatine levels by taking in 3-5 grams per day. Timing is not truly a make-it-or-break-it aspect with creatine supplements.
A recent paper title, "The Impacts of Pre Versus Post Exercise Supplements of Creatine Monohydrate on Body Composition and Strength" took a look at how timing of creatine supplements affected its efficacy7. In this study 19 topics were arbitrarily appointed to either a pre or post creatine supplements group taken in 5 g of creatine either before or after their resistance training.
When you check out the information in the paper, it appears like every topic in the post group showed improvements, which was not the case in the pre group, suggesting taking creatine post-workout might be a better concept than taking it pre-workout. However, the differences were little and it actually is the accumulation of the creatine the matters, not so much the timing.
To sum up the dosing and timing of creatine: follow a filling protocol and then maintain your creatine levels by taking in 3-5 grams daily. Timing is not really a make-it-or-break-it aspect with creatine supplements.