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For people who are just beginning to learn how to use creatine powder, there is a lot of conflicting information on the internet. Here, you can learn the right method and what you need to do to make sure that you’re getting the most out of every single workout.
There are many kinds of creatine on the market, and it seems like there are new ones being made available on an almost daily basis. You’ll find dicreatine malate, micronized creatine, creatine monohydrate, and even liquid creatine. When learning how to use creatine powder, remember that it’s always best to stick to the original creatine monohydrate. It’s the simplest and most easily absorbed form, which means you’ll get the most out of every single dose. It’s also been found to be the purest form of creatine.
People often argue over whether creatine loading is really necessary. After all, it requires dosing multiple times per day. The term “loading” refers to a five- to 10-day period of a high dose before returning to a standard maintenance dosage. Most experts agree that a loading phase is the best way to enjoy the benefits of creatine powder right from the start. It saturates your muscles right away, which allows you to enjoy more stamina and improved recovery.
There are some who take their creatine about an hour prior to a workout, which allows them to make the most of the energy boost it can provide. There are others who take their creatine immediately following their workouts, allowing them to truly reap the benefits of improved recovery while the muscles repair and grow larger. You’ll benefit from both methods, although many recommend splitting the creatine dose in two and taking it both before and after for best results.
The theory that calls for taking creatine with juice is a great one. You should encourage the release of insulin in order to maximize creatine’s reuptake, but if your goals involve shedding fat while you gain muscle, then sugar-laden beverages may not be the best solution for you. New evidence suggests that you can take your creatine with protein to enjoy the same results, and you don’t have to worry about all of the calories from sugars, either. Otherwise you can take creatine powder with warm water.
There are some who take small doses of creatine regularly indefinitely, and there is little evidence to suggest that cycling is truly necessary. If you choose to cycle, take your creatine for anywhere from eight to twelve weeks, then take a break for four weeks. Remember to drink plenty of water while you’re taking your creatine, and be sure that you combine it with a protein-rich diet and plenty of exercise for the best results.
Learning how to take creatine for the best results isn’t difficult. Simply put, your loading phase should last anywhere from five to 10 days depending on your dose, and then you should fall back to a maintenance phase. You can take it with or without juice, and either an hour before or immediately following your workout.