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Supplementing with creatine WILL improve your gains. You’ll get bigger…quicker. And I can say that matter-of-factly because every scientific study has shown this to be the case (and also proved that it is safe – read this).
How it works is a little more complicated – but I broke that issue down in detail here if you need to know.
BUT THE QUESTION TODAY IS…
How should you time your doses to maximize the effect?
Because some people are screwing this up royally!
Studies show 2 things:
(1) Taking creatine in the morning is NOT as effective as taking in later in the day around the workout period (assuming you don’t train in the morning)
(2) More specifically, taking creatine AFTER your workout leads to better gains than taking it BEFORE training
So let’s say you train from 6pm – 7pm in the evening. The best time for you to take creatine to maximize gains is at 7pm. Simple.
So throw 5g creatine into your post-workout shake.
This “post-workout” creatine supplementation will also help hydrate muscle tissue and totally optimize protein synthesis levels. Even better, it decreases muscle catabolism (muscle breakdown) during the post-workout period.
All of this maxmizes “protein accretion” levels i.e. the difference between protein synthesis (build-up) levels and protein catabolism (breakdown) levels.
The result: You simply build more new muscle.
It is DOUBLY important when cutting to supplement with creatine as this is when people tend to lose hard-gained muscle (people who don’t how to get shredded correctly – please see my Body Fat Furnace system or my Coaching Service to let me help you with that). Keep your muscle, guys & girls! Use creatine.
WRAPPING IT UP – WHEN TO TAKE CREATINE & HOW MUCH
So the idea with creatine is to completely saturate our muscle cells with creatine by using a loading phase. Then we maintain this saturated level by taking a smaller (5g) dose every day (yes including non-training days).
How to load? Easy…
- For the first 5 days, take 20g creatine per day (split into 4 x 5g servings)
- After that, even on non-training days, take 5g per day in your post-workout shake.
If you do this, you are supplementing with creatine in the best way possible and maximizing your gains!
NOTE: If you want to know about all the other popular supplements out there and are confused as to which ones actually work, I created a FREE supplement guide for you! It reveals all the supplements that work, the ones that don’t, and the ones that are actually dangerous. Get this and keep it with you – it’ll save you a ton of money!
The download link appears here immediately after clicking the button, you don’t have to open your email. Enjoy!
If you’ve any creatine questions, go ahead and ask me below.
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