There are hundreds of clinical research papers covering the security and efficiency of creatine monohydrate. In fact, no other bodybuilding supplement on the market is backed by such in depth scientific research study. This is a terrific thing, since we can see proven facts that making use of creatine monohydrate is safe, and provides improved gains in muscle mass, strength and muscular performance.
Creatine Monohydrate is suitable for anybody partaking in extended or high-intensity workout, looking to improve physical performance. Dietary sources of creatine consist of different meats and fish providing around 3-7 g per kg. However, taking in large quantities (kg's) of such foods may potentially increase your dietary protein to extreme values along with body fat which is why utilizing creatine monohydrate in tablet, powder or pill kind is much more useful and effective.
We would suggest consuming 5g of Creatine Monohydrate instantly pre or post work-out with a whey protein and carbohydrate mix to maximise its uptake by the muscle. Alternatively, it may be blended with water, milk or juice and taken in immediately after mixing.
The 5 day packing stage - New users of creatine monohydrate are recommended to first follow a loading phase to gain its maximum advantages. Supplementing 5g (1 scoop) four times a day at routine intervals is recommended to fill your muscles with creatine prior to starting with the standard 5g a day suggested usage.
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