Q & A
Why Take Creatine? Creatine is unmatched by any
other supplement in producing strength and muscle gain, increasing
endurance and speeding recovery. Hundreds of athletes from all
fields have and are using creatine with similar results.
Gaining 2kg of Muscle Mass in only 2 weeks -
Studies show that this is due to the fact that creatine stimulates
protein synthesis, firstly because your muscles are able to work
harder, longer and more often and secondly, the extra creatine
increases water uptake into the muscle. A "super hydrated" muscle
cell increases protein synthesis and minimises protein breakdown.
Other advantages of taking creatine include fat loss, increased
endurance, better recovery, more energy and the delay of muscle
fatigue. Creatine is a must for all serious athletes! Does Creatine
have any side effects? Creatine is a natural substance with no side
effects, except increased muscle growth. It has no deleterious
effects on health.
What diet would you recommend when taking
creatine? High protein (try to limit the amount of red meat you eat)
- eat high levels of fish, chicken and egg white. Take high
carbohydrate (limit refined carbohydrate) and low fat foods. Eat
plenty of fresh fruit and vegetables. Soy protein and supplement may
also be taken with creatine such as MegaSoy & MegaFuel.
Loading Phase (5-7 Days)
Take 20-30 gms (20gms if you are under 90kg, 25
gms if you are 90 - 100kg and 30 gms if you are 100+kg) of creatine
in 5 gm does spaced throughout the day.
Maintenance (4-6 weeks)
Take 10 gms of creatine in 5 gm doses spaced
throughout the day for 4-6 weeks. After 6 weeks stop supplementation
for 2-4 weeks and start from loading phase again.
By 'spiking' insulin levels at the time of
taking creatine you can increase its uptake by 160%. This is the
best done by consuming creatine with a simple carbohydrate drink
such as Ammo.
The most important time for creatine consumption
is immediately after working out, as muscles are open and hungry for
fuel. This aids recovery and helps prevent muscle catabolism.
Research has shown Creatine provides increased energy reserves, aids
in muscle recovery and tissue growth.