| 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 monohydrate is the most cost-efficient dietary supplement in terms of muscle mass and strength gains. Creatine can assist support protein synthesis, which assists muscles grow. Creatine supplements has actually been studied for over 80 years - broad use of this compound has only gained appeal in the past decade.
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As mentioned above the entire goal of creatine supplements is to saturate muscles stores with creatine. This can be attain in numerous different ways but it appears that an initial loading protocol followed by continual dosages is the optimum way to quickly reach and keep saturation levels. Such a protocol would appear like the following: ingesting roughly.3 g/kg/day for in between 5 and 7 days (approximately 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 actually been current insights into how the timing of your supplementation effects its effectiveness. While creatine has actually often been marketed as a pre-workout supplement the science does not support this idea. Prior to we dive into the studies on this, think back to the whole principle of creatine supplements. It works by bioaccumulation, so one small dosage prior to training is most likely not going to increase muscle stores enough to elicit a training advantage.
Follow a filling protocol then preserve your creatine levels by consuming 3-5 grams daily. Timing is not truly a make-it-or-break-it aspect with creatine supplements.
A current paper title, "The Impacts of Pre Versus Post Exercise Supplementation of Creatine Monohydrate on Body Composition and Strength" looked at how timing of creatine supplements affected its efficacy7. In this study 19 subjects were arbitrarily designated to either a pre or post creatine supplements group taken in 5 g of creatine either prior to or after their resistance training.
When you look through the information in the paper, it looks 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 small and it really is the build-up of the creatine the matters, not so much the timing.
To sum up the dosing and timing of creatine: follow a loading protocol and then preserve your creatine levels by consuming 3-5 grams each day. Timing is not actually a make-it-or-break-it element with creatine supplementation.