Happy Monday. Last week we went over some old school training methods to get fuller, stronger arms from your workouts. This week we’re changing back up to workout nutrition.
Creatine is a well-known supplement that’s had loads of research to back it over the years. If you’re not entirely sure what creatine is, in short it’s an amino acid supplement that helps with boosting muscle mass.
I go into more depth in both of my nutrition books but for now, that’s the most important thing to remember.
Quite simply, it works…but having it work effectively is what’s key.
Let’s get started.
Workout Nutrition DIY: The BEST, Most Effective Way to Take Creatine.
As I’ve mentioned in my books, my use of supplements outside of whole food nutrition has been in flux over the years. I’ve tried different things, disposed of what doesn’t work, and kept what does.
There are loads of products out there that are bunk, overpriced, or just outright unhealthy in regards to quality.
Probably the most annoying aspect of the supplement industry is how some companies try and sell customers “all-in-one” goods. If you’ve read either SUPP UP. On The Go or At Home, you’ll know why I don’t condone this.
For a simple example, the most interesting thing I’ve come across lately is instant foods from supplement companies with creatine added in…this may seem great in theory, but different people have different needs.
OK – so creatine is great, I encourage its use – but how and when you take it is just as important.
Kind of like how taking fats after your whey protein is more effective – but that’s another story (another blog post, perhaps?) for another time.
Cycling off of creatine is equally important, as too much creatine can oversaturate the muscles, making it harder to gain mass (which I elaborate on in the SUPP UP series).
So what’s the best way to take Creatine?
It’s as simple as 1, 2, 3…
The Best Way to Take Creatine
- Take 5 grams per day post workout (with your post-workout shake) for 8 weeks.
- On weeks 9 and 10, stop taking it for 2 weeks.
- Take a week off your training after week number 10, and during this interim for 5 days, load your creatine at 5 grams per serving, 4 times per day (making for a total of 20 grams of creatine a day).
- After your week off of training, repeat the first step for another 8 weeks, and continue the cycle.
If you’ve already read either SUPP up nutrition books, you’ll know that this method assures three very important things. If you haven’t, well…you know what to do.
Couple of things to mention…
There are a lot of different ways to take creatine, but I find this to be the best method.
The type of creatine you take is also important.
Micronized creatine is the best quality, and doesn’t dramatically differ in price in comparison to regular creatine. It’s also easier on the system, as cheap creatine can cause bloating for some people – which fuels the myth that women bloat from it.
With your week off, some people (like some women who don’t lift heavy) only have to load with 3 grams of creatine per day, compared to the 5 grams a day stated above.
If you’re interested in picking up Micronized Creatine, you can find it in the SUPP UP. store.
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If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other supplements are the best to use for pre-, intra-, and post-workout nutrition under the “Supplements – Avoid Off the Shelf Pre-Mixes” chapter (preview of chapters available in shop).
These work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
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