Not exact matches
Posing as a 15 - year - old athlete wanting to bulk up during strength
training, a researcher asked more than 200 health food stores whether he should
take a sports performance supplement containing
creatine.
Group 1
took 5g of
creatine before
training.
Group 2
took 5g of the same
creatine immediately after
training.
Several studies have confirmed that a dose of 5 grams of
creatine taken every day for 12 weeks straight, both pre and after workout has led to a drastic increase in muscle tissue in comparison to the second group of subjects which
took creatine only in the morning and in the evening, without using it relatively close to the time before starting
training or after finishing.
Design your
training around a diet plan which includes meals with lots of protein and complex carbohydrates 60 - 90 minutes before your workout, a protein shake filled with BCAAs you can drink during your workout and a whey protein shake you can
take immediately post-workout, with some
creatine, glucose, and glutamine added.
A
training protocol that emphasizes all phases of muscular energetics to
take advantage of the ATP - CP, glycolytic, and oxidative effects of
creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing
creatine, due to the repeated bouts of high intensity work)
When
creatine is
taken in combination with a nutritionally adequate diet sports science has now conclusively proven that it will not only increase the intensity that you
train with but will also speed up the recovery process.
Researcher Burke and his co-workers studied this proposal when they compared the changes in muscle
creatine, muscle fiber morphology, body composition, hydration status, and exercise performance between vegetarians and non-vegetarians over an eight - week resistance -
training program, in which, in double blind fashion, ten vegetarians
took creatine and eight
took a placebo 2.
Another massive review (22 studies) published in the Journal of Strength and Conditioning Research discovered that the average increase in muscle strength for subjects
taking creatine while strength
training was 8 % greater than gains made on placebo.
And the important
take - away from this is that an endurance athlete with low
creatine stores (e.g. many vegan or vegetarian endurance athletes) or an endurance athlete who has performed zero
training of their phosphagenic energy system is setting themselves up to have less «kick», lower force production, and reduced ability to surge during a race when it really matters — not just when they're lifting weights at the gym.
Another trial showed that subjects who
trained arms grew bigger guns when they
took creatine after workouts.
Taking caffeine and
creatine monohydrate as supplements may further boost your levels when combined with a
training program (23, 24).
On
training days,
creatine should be
taken immediately post-workout because this is when muscle cells are primed for
creatine and nutrient absorption to help fuel growth and recovery.
* Duration of a few weeks * An average dose more equivocal to a «loading» phase than a «maintenance phase» * A larger dose for potential responders who lack natural, dietary
creatine * A smaller dose for potential non-responders with a significant amount of existing dietary
creatine intake * A
training protocol that emphasizes all phases of muscular energetics to
take advantage of the ATP - CP, glycolytic, and oxidative effects of
creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing
creatine, due to the repeated bouts of high intensity work) * A
training protocol that incorporates negatives in order to stimulate satellite cell fusion, as per Dr. Hatfield's theory of holistic
training * A
training protocol that emphasizes repeated bouts of work per the results of
creatine studies * A nutrition protocol tailored to reduce post-workout cortisol levels, which would involve a post-workout shake and possible glutamine supplementation * A nutrition protocol that
takes advantage of carb - load (super compensation) near the end of the cycle
Nevertheless, athletes can benefit from both substances if they start by using little or no caffeine for a couple of days, then load up with
creatine, and an hour before a match, competition or
training session they
take caffeine.
We also have two other studies on high intensity interval
training that found that
taking caffeine and
creatine together improved performance over and above what you'd expect from caffeine alone.
Your
take home message is to use powdered
creatine, year round before and after your
training workout and in the morning on your non-
training days.
Can I
take the Aminoz
Creatine Xtreme on the days that I don't
train?
Yes, You can
take Aminoz
Creatine Xtreme even on the days you don't
train.
N - Zero Extreme,
Creatine Free Pre-Workout - essential part of my
training program, I always
take a serving before I lift!
Controlled Labs Green Bulge —
Creatine capsules that I
take 30 minutes before I
train.