Creatine FAQs
What is creatine?

Creatine is the most widely researched supplement, time and time again it has been shown supplementing with creatine results in increased strength and muscle mass! Creatine is one of the most popular bodybuilding supplements available today.  Creatine supplements are used by bodybuilders and athletes to increase overall performance in the area of strength and recovery.  Creatine is naturally created in the human body primarily by the liver and kidneys. It is a critical amino acid for the body's muscles. This amino acid can be found naturally within the meat food group, red meat in particular.  The greatest need for creatine is in muscles that require quick energy, primarily the skeletal muscles and brain.

What are the different types of creatine supplements?

There are multiple forms of creatine supplements. These include Creatine Citrate, Creatine Phosphate, and Creatine Monohydrate. Creatine monohydrate form is the most widely used and provides an effective means of increasing the creatine levels in the human body.

Creatine Monohydrate is the most popular form of Creatine and comes in many supplement forms.  Creatine Micronized powder form is the most popular.  Micronized meaning the particles is smaller which makes it easier to mix with water or fruit juice and taken 30 minutes prior to training.  Taking a Creatine Monohydrate supplement increases the amount of creatine available for use by the muscles, but the body can store only a limited amount of Creatine at a time. It is too difficult to take too much Creatine Monohydrate supplementation because excess is excreted in the urine.  The goal of creatine monohydrate supplementation is to increase Creatine stores to their maximum capacity without exceeding it.

Creatine Monohydrate also comes in capsule/pill form.  The benefit of capsule/pill form is the ease of consumption and is said to have greater solubility uptake and delivery of creatine to muscles.   

What are loading phases for taking Creatine Monohydrate?

Here is a general overview for taking Creatine Monohydrate in powder form.

Serving Size: 5g (Approximately 1 teaspoon)

Loading Phase: Take one serve 4 times daily for 5 days.
Maintenance Phase: Take one serve daily for 8 weeks.
Off Cycle: After maintenance phase take 4 weeks off with no Creatine supplementation.

Repeat full cycle from the start if need be.
Add Creatine to a glass of water or high carbohydrate drink, stir and serve.  Ideally consume with fruit juice or cordial as Creatine is best absorbed when glucose or fructose is present.

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