Discover the BEST WAY to use CREATINE for faster muscle growth. This complete guide will explain the differences between supplements like creatine monohydrate and kre-alkalyn, and it'll show you the best strategies to build muscle with this truly unique supplement. After watching this creatine 101 breakdown video you'll understand how it works, when you should take it, how to use it to see results, and if you're at risk for hair loss.
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Even though I always say that the vast majority of the supplements on the market are unnecessary and practically useless, creatine is one of the very few that have been proven to be beneficial and effective over and over again. For example in a meta-analysis, where creatine as compared to over 250 supplements for muscle growth, It had the most significant impact on increasing muscle mass (2). There’s also enough evidence to suggest that weight lifters that supplement with creatine for three months tend to gain between 2 to 6.5 extra pounds of lean body mass compared to those that train without it. (3)
STUDIES:
(1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective
www.ncbi.nlm.nih.gov/pmc/arti...
(2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph
www.ncbi.nlm.nih.gov/pubmed/1...
(3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass
www.usfsa.org/content/Creatin...
(4) "compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."
www.researchgate.net/publicat...
(5) "There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM."
www.ncbi.nlm.nih.gov/pubmed/2...
(6) "hydrochloride and mesylate being 38 and 30 times more soluble, respectively."
www.ncbi.nlm.nih.gov/pubmed/2...
(7) "a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.""A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day"
bit.ly/2qTBnwp
(8) "consuming creatine immediately post-workout is superior to pre-workout"
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(9) "There were no differences between pre- and post-exercise creatine"
www.ncbi.nlm.nih.gov/pubmed/2...
(10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)
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(11) "Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT"
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(12) "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated."
www.ncbi.nlm.nih.gov/pmc/arti...
(13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr
bit.ly/2YNVske
(14) "once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 - 5 grams/day of creatine to maintain elevated muscle stores."
www.creightonprep.creighton.e...
(15) Kreider - "it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein." - same result can be achieved by taking 3g's per day for 28 days
www.researchgate.net/publicat...
14 дек 2019
