Creatine Monohydrate

If you’ve been around the gym any length of time and listened to some of the big guys and gals speak about nutrition, the vast majority of the talk would be surrounding whey protein and creatine. Today we are going to look at creatine monohydrate or what is known in the gym as creatine.

Creatine monohydrate is used along with mainly weight bearing exercises to increase strength, increase muscle mass, increase energy levels, and reduce recovery time. However, more and more weekend warriors are using it in their aerobic workouts or just to simply look better at the beach. You can find creatine monohydrate in foods such as salmon, herring, tuna, and beef but to get it in the quantity needed for beneficial results, you will have to take this in supplement form.

Creatine is easily mixed with water and has nearly no taste. To get the maximum benefits however, it is recommended to stir it with a non-acidic drink. Grape juice works well and when taking creatine in the recommended dosage, this combination helps to quickly move creatine into your cells, thus giving you the best benefits in the shortest amount of time. Most people usually use a loading phase of between 25-30 grams per day for 5-7 days (in several dosages throughout the day) and then taper off to 10-15 grams per day, taken twice per day. Make sure to take creatine approximately 30 minutes before lifting weights.

I’m often asked what is the best creatine to take? The simple answer is micronized creatine. It has a very quick absorption time and is easy on the stomach. In fact, I use micronized creatine because I’m one of the few who does have stomach issues when taking creatine.

Benefits Of Micronized Creatine

* Much Easier To Digest = Less Stomach Upset
* Gets In the Bloodstream Quicker = Better Utilization
* Less Impurities = A Purer Product
* Leads To Better Results = Faster Results

I recommend to give creatine a try. On a personal level, I quickly added weight in the right places, look better in a bathing suit, and got looks from the opposite sex. As an added tip, if you want to add a one-two punch and get the most out of your workouts, I also recommend combining creatine monohydrate with whey protein.