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What Is Creatine For?
IMPORTANT INGREDIENT FOR CUTTING
With summer around the corner; many will be putting in the hard graft on the gym floor and meticulously counting macros to achieve a cover model body ready for the beach. One of the most common questions asked about sports nutrition around this time of year is; should I supplement with creatine whilst cutting? Read on to find out.
WHAT IS CREATINE?
Creatine is a naturally occurring compound in the body primarily stored within muscle cells, and is found in foods like meat and fish.
WHAT DOES CREATINE DO?
Creatine is one of the most highly researched sport supplements on the market, and is incredibly popular with strength athletes and body builders alike for its capacity to help increase successive bursts of high intensity exercise like weight lifting.
To complete short term, high intensity types of activities like jumping, sprinting and lifting weights the body relies on a molecule called adenosine Triphosphate (ATP). As training continues, energy sources will become depleted and the body can no longer work at the same intensity. Supplementing with just 3 g creatine per day can help to and power high intensity muscle contractions, the perfect training partner to help you lift those extra few reps. Over time, these extra reps can help increase lifting volume, time to exhaustion, and overall strength and power.
HOW DOES CREATINE HELP DURING CUTTING?
A successful cut is described anecdotally as a reduction in fat mass whilst keeping muscle loss to a minimum, or even breaking-even on muscle mass if you’re an optimist. Creatine and protein supplementation in the months running up to the summer period can help to increase muscle so there’s more to be uncovered when you strip the fat. Although remember that it’s imperative that creatine supplementation is coupled with a good diet and regular training, comprised of both cardio and weights.
HOW TO USE CREATINE?
The most common way of supplementing with creatine is by following a loading protocol of around 15 – 20 g creatine monohydrate per day over 5 – 7 days with maximum doses of 5 g followed by a maintenance period of 3 – 5 g creatine monohydrate per day across 1 to 3 serves. A short term loading protocol is used for creatine supplementation to quickly increase creatine-phosphate levels stored within your muscle, which is then kept topped up with lower maintenance doses.
Some people choose to bypass the loading phase and only follow maintenance doses, although it will take longer to reach maximal creatine-phosphate stores in the muscles.It’s recommended to supplement with creatine after training alongside 200 – 250ml water.
MAXIMUSCLE CREATINE MONOHYDRATE
Don’t leave gains on the table whilst cutting. Supplement with Maximuscle’s high quality Creatine Monohydrate powder , made from a 100% pure micronized creatine monohydrate. Maximuscle Creatine Monohydrate is trusted by the elites and 100% batch tested so you can feel assured your powder is free from contaminants.