Creatine is one of the best discoveries that has ever hit the bodybuilding/fitness world. Creatine monohydrate has proven effective in increasing muscle mass, strength and all around athletic performance.
Creatine is a compound made in the body from the amino acids glycine and arginine. In food it is derived through meat and animal products. In the body, creatine is changed into a molecule called phosphocreatine, which serves as a storage reservoir for regenerating ATP.
ATP is the chemical source of energy for muscle contraction and quick energy. Creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting and weight lifting.
Creatine supplementation, combined with strength training, has been shown to cause dramatic improvements in muscle size and strength through cell volumization and increased protein synthesis.
Cell volumization is an increase in muscle volume, caused when water follows creatine into our muscles. Cell volumization can increase strength by increasing the amount of force a muscle can contract with. There is also research that indicates that cell volumization and creatine supplementation can signal muscle cells to grown and increase protein synthesis, while preventing protein breakdown.
As a dietary supplement, mix one scoop in 8oz juice or water and drink immediately. While using a creatine supplement, be sure to consume ample amounts of water (ideally 120 oz a day) to avoid dehydration.
Loading Phase: For the first 7 days of use, take 1 scoop 4 times daily (20g/day).
Maintenance Phase: For the days 8 through 30, take 1 scoop 2 time daily (10g/day), then go off for 7 days (0g/day). Repeat this cycle.
One Serving: 1 Scoop (5g)
Servings Per Container: 100
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