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.

Dosages

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.