Try high quality German Creatine – proven to get you stronger, fast!
This Creapure® brand German Creatine is made by AlzChem Trostberg GmbH and uses a patented manufacturing process that eliminates unwanted by-products often found in lesser quality creatine.
Many of the clinical studies that show creatine can make you stronger were done with Creapure® German Creatine. So here's a review of what creatine does, when to take creatine, how to take creatine and what to mix creatine with.
Fuller, harder muscles
Creatine increases the amount of fluid retained inside your muscle cells-not outside. The result? More fluid inside muscle cells makes your muscles feel fuller and gives you a harder, more defined look. You don't gain fluid outside the muscle cells, which would give your physique a softer, puffy look.
Creatine also enhances your body's ability to make proteins within its muscle fibers by stimulating the uptake of amino acids. Your muscle-fiber thickness increases, so you pack on more mass.
Bigger muscles faster
Creatine supplementation can speed your muscle growth by boosting the resynthesis rate of ATP. Your body uses ATP to power intense muscular movement. So you can train your muscles harder and longer – and build lots more muscle in less time.
A study at the University of Texas Southwestern Medical Center found that when 8 weight-trained men took 20 grams of creatine per day for four weeks, their average muscle mass increased by 3.5 pounds.
Greater strength and power
Creatine can prolong the amount of time your body remains within the ATP-CP cycle before it reaches muscular failure. More intense workouts mean you can finally break through "plateaus."
In the University of Texas study mentioned above, the athletes added 18 pounds to their single-repetition bench press, going from an average of 278 lbs. to 296 lbs. in just one month. (see figure 1)
They also went from 11 to 15 repetitions when they lifted a weight that was 70 percent of their one-repetition maximum. (see figure 2)
A separate study found that a week of creatine supplementation boosts mean power output by 6 percent!The best time to take creatine
If you're in the loading phase (or if you divide your maintenance dosage into more than two doses), spread your doses throughout the day.
It'll give you several "windows of opportunity" to boost creatine concentrations inside your muscle fibers.
How much creatine should you take.
There are typically two phases to taking creatine – a one-week loading phase and a maintenance phase. During the 5 to 7 day loading phase, take 5 grams of creatine 3 to 5 times daily for the most immediate results. Then begin the maintenance phase and take 3 to 5 grams of creatine daily. You may skip the loading phase and start the maintenance phase for a more gradual approach. It will take approximately three weeks to achieve the same muscle creatine saturation levels as loading.
Not just for bodybuilders
Bodybuilders have known how creatine can help build muscle. But, if you play football, basketball, tennis, volleyball, raquetball, box, throw the discus or javelin, row or swim, creatine can likely enhance your performance, too.
In fact, if you play a sport where added muscle strength is a decisive advantage, creatine can almost certainly help you. For example: If you play football or wrestle, creatine can help you overpower your opponents-simply because you can bring more muscle mass and brute force to bear. Generally speaking, you'll find creatine can help you perform at a higher level in any sport requiring short bursts of concentrated power.
Add carbs to boost the effectiveness of creatine
Carbohydrates stimulate your body to produce insulin which helps transport enhanced amounts of creatine into your muscle cells.
A study at Queen's Medical Center in England found that creatine concentrations in muscle increased by 36 percent when the athletes added 93 grams of glucose and simple sugar to the 20 grams of creatine they took each day for five days.
The most common practice is to mix Pure Creatine Monohydrate with sugar like that found in grape juice. However, grape juice is not nearly as high of a glycemic index sugar as dextrose. Dextrose rates about the same as glucose, about a 100 on a scale of 1 to 100. Table sugar only rates a 59 on this scale.
Or save yourself the mixing hassles and try Fitness Labs CreaFit Creatine Transport.