Simply put, creatine monohydrate is the most popular and effective bodybuilding supplement on the market. Everyone consistently using creatine is making HUGE, AMAZING gains!
A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we've known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.
Excellent results have been observed in taking creatine monohydrate in two different ways.
The first way is called loading.
This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine.
During the first four days to a week, take 20 to 30 grams per day.
Mix it with non-acidic juice or water. Grape juice works well.
After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it).
The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday.
The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.
The best part about creatine-no adverse effects have been reported in any studies. NONE!
Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to.
This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!
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