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- Protein for Developing Muscle
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- Whey: The King Of Proteins
- Size and Strength
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- What is Protein
- Protein For Recovery
- How to Build Muscle and Gain Weight
- Hard Gainer Muscle Tips
- Get Ready for the Summer
- How to Burn Fat and Lose Weight Faster
- How to Maintain your Physique
- Snack Attack
- The Glycemic Index
- Build Leg Power and Training Strength
- Avoiding Weight Gain
If you've never tried creatine products before, then the information below will tell you the facts about creatine and show you how to start using Maximuscle creatine products for gains in power, strength, intensity, growth and recovery.
Is creatine safe and effective for beginners?
Creatine is a non essential dietary compound that is found naturally in foods like meat and fish. It is also produced in small quantities (~1g) within the body (liver) and stored in our muscle cells, where it's used to power high intensity muscle contractions. With the limited supply available, creatine supplementation has been shown to be safe and effective and remains one of the world's most popular sports nutrition nutrients.
‘A perfect supplement for many training attributes’ – whether you want to increase your strength, power, muscular effort/recovery, time to exhaustion, lifting volume and performance; all in relation to short-term, high intensity, repeated exercise bouts. Although creatine is viewed more as a supplement for the strength trainer, its use offers some training benefits to an endurance exerciser, for example acute dosage (3g of creatine per day) of less than 4 weeks during a speed training phase.
How should creatine be taken if I'm a beginner or new to creatine?
If you're new to creatine, your supplementation plan needs to be individualised depending on your desired outcome. Going back to the research conducted in this area supplementation durations range from 5 days – 6 months, all of which have shown positive changes,with a strength related training and supplementation cycle typically lasting between 6-12 weeks. For this two supplementation regimes are used:
1. Loading and maintenance: used for a rapid creatine uptake in the short term, helpful when gains are required in a short supplementation cycle, for example 4 weeks.
Load Phase* – Take 5g of creatine 4 times throughout the day, for the first 5 days.
Maintenance – after the loading phase, take just 5g for the remaining supplement cycle if muscle size and strength is your goal. If you are just looking for strength/power/performance gains without an increase in size take a maintenance dose of just 1 x 5g per day.
2. Maintenance – this method is often favoured for a longer term supplementation plan, for example 1-6 months. For this method supplement with 3-10g creatine daily for the total period selecting higher doses if muscle gain is also required (6-10g) and lower doses if you are just looking for performance gains (3-5g).
How quickly does creatine work and what results should I expect?
If you're using a loading dose then you will start feeling the benefits of creatine within 5-7 days, for example an increase in muscle mass. As supplementation continues the other previously mentioned attributes will be achieved.
*In the first 3 days a reduction in urine production is a normal occurrence of this type of plan
How the Protein Project can help you reach your goal?
What creatine products are available?
|Product||Dose-creatine monohydrate||Example of who it could be applicable for|
|Creatamax Capsules||3g per 4 capsules||Maintenance dose - Improving sprint performance|
|Creatamax Extreme||5g per serving with additional ingredients||Loading or maintenance dose – increasing strength and power|
|Creatamax 300||5g per serving||Loading or maintenance dose – increasing size,
strength and power
|Promax Extreme||5g per daily serving
also increasing your daily protein intake
|Maintenance dose – increasing size, strength and power|
|Progain Extreme||3g per serving weight gainer shake||Maintenance dose – increasing size and strength|
|Cyclone||5g per serving with additional ingredients||Maintenance dose – increasing size, strength and power|
|Maxipower||5g per serving pre workout shake||Maintenance dose – increasing size, strength and power|
**could be used in conjunction with other creatine products as part of a daily loading supplementation plan, for example, 2 Cyclone shakes and 2 servings of Creatamax 300.