Wednesday, January 18, 2012
Creatine Monohydrate (Creatine)
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate (ATP). Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for meat, κρέας (kreas).
Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
How to Consume Creatine Monohydrate (a.k.a Pure Creatine)
Take 20g pre workout - 30 to 45 minutes prior
Drink 5 or 6 litres of water
Drinking water will loosen your joints and strengthen your bones.
You won't have any un-necessary pain post work out, even if you work hard.
Creatine is NOT the supplement for size, rather it's a supplement for INCREASING POWER.
For size you must eat 40/40/20 split - Carbs, Protein, Healthy fat
Loading phase is 20g - pre workout
For the first 5 days (not 7!)
Maintenance phase is 5g, every day - in one dose - until the supplement bottle is over
In summary, you will load 100g creatine in the first 5 days. Use the 200g to maintain - adequate in take of the same.
The 300g bottle of ON / Prolab creatine should last 45 days - if you consume, correctly
Drink creatine with "water" or "grape" juice (any citric juice)
Both should be "room temperature" - without ice and sugar.
Mix vigorously in the shaker for a few minutes :)
NOTE: I am not associated with Optimum Nutrition / Prolab - but I have used their products with satisfactory results.
Creatine is known to have side effects, on Asthmatic / Brochitis patients. Please take the above advise with a grain of salt... If you have an existing medical condition such as Bronchitis, Asthma or any other Breathing / Heart / Kidney based conditions - Consult your physician before working out and before using a supplement.
Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
How to Consume Creatine Monohydrate (a.k.a Pure Creatine)
Take 20g pre workout - 30 to 45 minutes prior
Drink 5 or 6 litres of water
Drinking water will loosen your joints and strengthen your bones.
You won't have any un-necessary pain post work out, even if you work hard.
Creatine is NOT the supplement for size, rather it's a supplement for INCREASING POWER.
For size you must eat 40/40/20 split - Carbs, Protein, Healthy fat
Loading phase is 20g - pre workout
For the first 5 days (not 7!)
Maintenance phase is 5g, every day - in one dose - until the supplement bottle is over
In summary, you will load 100g creatine in the first 5 days. Use the 200g to maintain - adequate in take of the same.
The 300g bottle of ON / Prolab creatine should last 45 days - if you consume, correctly
Drink creatine with "water" or "grape" juice (any citric juice)
Both should be "room temperature" - without ice and sugar.
Mix vigorously in the shaker for a few minutes :)
NOTE: I am not associated with Optimum Nutrition / Prolab - but I have used their products with satisfactory results.
Creatine is known to have side effects, on Asthmatic / Brochitis patients. Please take the above advise with a grain of salt... If you have an existing medical condition such as Bronchitis, Asthma or any other Breathing / Heart / Kidney based conditions - Consult your physician before working out and before using a supplement.
Labels: BB, Body Building, Chennai, Creatine, Kings, Supplement
¶ 9:19 PM
Post a Comment