monohydrate (CM) not only increases creatine content in muscle (the
increase is greatest in exercised muscles) but delays fatigue, improves
recovery (by increasing the rate of phosphocreatine resynthesis in
muscle) and increases muscle torque during repeated bouts of maximal
bodybuilding exercise. Other studies show that oral creatine supplements
increase both power output and the total amount of short-term work.
Creatine might also independently result in increased body mass,
although much of this increase seen in the first few weeks may be due to
increased water retention. Although some data are conflicting and more
research needs to be done, it appears that creatine monohydrate could be a very useful
supplement for bodybuilder.
can be used in 5 gram doses 2-4 times a day on its own (you can take the
powder straight, then wash it down with some water) or with some simple
carbohydrates (either mixed into a drink or using some juice or a carb
drink to wash it down) to increase its absorption. The usual advice is
to take 20-30 grams a day for five days, then go on a maintenance dose
of 10-15 grams per day. An as-yet-unpublished study shows that the
ergogenic effects of creatine monohydrate can likely be obtained by
using only 5-10 grams daily without a loading phase.
The bottom line, just
like with other supplements, is that you must experiment with different
doses to see what's best for you. If creatine monohydrate is going to be useful, you
should see some results during the first few weeks of supplementation.
One caveat: Don't take
caffeine if you use creatine monohydrate. A new study reveals that the
use of caffeine negates the ergogenic effects of creatine monohydrate, which may explain
why creatine supplementation does works for many bodybuilders and other
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