Creatine Supplements - The Right Way to Use Them
With creatine being the most popular body building supplement ever, it only makes sense that a lot of people would have questions on how to use it. But honestly you'll get different answers from different sources! Let's go over a few of the different theories that are out there about how to use creatine supplements.
Creatine - The Loading Approach
If you've ever used creatine supplements before then you've probably gone through a loading phase. The standard loading phase would usually be to take up to 20g of creatine a day for 5 days, then back off to a maintenance dose of 5g a day. The idea here was to saturate your muscles with a bunch of extra creatine and then try to maintain that saturation with the rest of the cycle.
I'm sure supplement companies love this idea, because by the time you're done with your loading phase you've pretty much gone through your first bottle of creatine! The common question is if it is really necessary.
A lot of people will tell you that it really isn't necessary. I've read articles before (I'd source them here, but I can't remember where I read them!) that suggest that if you use creatine supplements long term you will get the same benefit as loading. A lot of users have also found that it probably isn't necessary either.
I found another interesting twist on the creatine loading cycle idea from MuscleHack.com. He tried a technique that involved loading for 3 days, abstaining for 3 days, and repeating that cycle over and over again. The idea being that if you cycle in this way you will maintain a higher level of creatine concentration in the muscles over time.
In the end, I don't think there really is a 'best way' to cycle. This is one area where you should experiment and see which method reacts the best with your body. Try a few things and stick with what works for you.
When to Take It Creatine Supplements
This was my first question when I started using creatine. The standard suggestion has often been to take creatine soon after your workout (unless you are doing a standard loading phase, then you would take it throughout the day).
But there are variations to this standard approach as well. For example, if you're going with the 3 days on 3 days off approach suggested by MuscleHack Mark McManus, you would take creatine before your workout, after your workout, and then at least 2 other times throughout the day. You really have to load up on a cycle like that.
Once again, it would seem that you will need to experiment and see what works best for you and your body.
Conclusion
My intent in writing this article was not to come out with some kind of decisive solution as to what is the best way to get all the benefits out of using creatine supplements. As you can see, there are several different approaches that different people have found to work. In the end you really do have to test and see how your body reacts to the different approaches. - 17268
Creatine - The Loading Approach
If you've ever used creatine supplements before then you've probably gone through a loading phase. The standard loading phase would usually be to take up to 20g of creatine a day for 5 days, then back off to a maintenance dose of 5g a day. The idea here was to saturate your muscles with a bunch of extra creatine and then try to maintain that saturation with the rest of the cycle.
I'm sure supplement companies love this idea, because by the time you're done with your loading phase you've pretty much gone through your first bottle of creatine! The common question is if it is really necessary.
A lot of people will tell you that it really isn't necessary. I've read articles before (I'd source them here, but I can't remember where I read them!) that suggest that if you use creatine supplements long term you will get the same benefit as loading. A lot of users have also found that it probably isn't necessary either.
I found another interesting twist on the creatine loading cycle idea from MuscleHack.com. He tried a technique that involved loading for 3 days, abstaining for 3 days, and repeating that cycle over and over again. The idea being that if you cycle in this way you will maintain a higher level of creatine concentration in the muscles over time.
In the end, I don't think there really is a 'best way' to cycle. This is one area where you should experiment and see which method reacts the best with your body. Try a few things and stick with what works for you.
When to Take It Creatine Supplements
This was my first question when I started using creatine. The standard suggestion has often been to take creatine soon after your workout (unless you are doing a standard loading phase, then you would take it throughout the day).
But there are variations to this standard approach as well. For example, if you're going with the 3 days on 3 days off approach suggested by MuscleHack Mark McManus, you would take creatine before your workout, after your workout, and then at least 2 other times throughout the day. You really have to load up on a cycle like that.
Once again, it would seem that you will need to experiment and see what works best for you and your body.
Conclusion
My intent in writing this article was not to come out with some kind of decisive solution as to what is the best way to get all the benefits out of using creatine supplements. As you can see, there are several different approaches that different people have found to work. In the end you really do have to test and see how your body reacts to the different approaches. - 17268
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