Here are the pros and cons of each. If you're someone who has tried monohydrate in the past but didn't like the bloating or stomach distress that came with it, then you should definitely try the daily low-dose approach. } if (null !== formElement) { The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. 1) You can load creatine by first taking around 20g per day for 5-7 days. For over two decades, the MuscleTech® brand has launched industry-defining product innovations that have helped fitness enthusiasts and athletes achieve their goals. The most common way people will take this supplement is to start off with a "loading phase," which is designed to fully saturate the muscles' stores. if (null !== cumulatedTimeElement) { MuscleTech recommends taking Platinum 100% Creatine … This article investigates whether you … And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. Typically, you will use 20 grams of creatine for a five day period, which will be the quickest way to stock up the stores in the body and get … You may think that the majority of research into creatine would be about if it works. Cortisol is a hormone that can lead to muscle breakdown. Each of our formulas is backed by science, developed by the industry’s leading experts, and designed to help you push your limits and recover more quickly. Take up to 2 times per day. Delivers premium, top-grade creatine in every dose. "No, a loading protocol is not necessarily required," Gonzalez admits. The questions go on and on. One study showed that taking around 100 grams of carbs with 5 grams of creatine increased total muscle creatine by 60 percent. document.addEventListener("DOMContentLoaded", function(){ For the first 3 days (loading phase): Mix 1 heaping scoop with 8 oz. formElement.addEventListener('submit', appendJsTimerElement, false); Candow, D. G., Chilibeck, P. D., Chad, K. E., Chrusch, M. J., Davison, K. S., & Burke, D. G. (2004). In a 12-week clinical study, subjects using PEAK ATP® gained 8.8 lbs. It’s quite simply the most powerful musclebuilding formula ever developed! Your levels can stay elevated for as long as 4-6 weeks.[6,7]. formTimeDiff += cumulatedTime; jsTimeInput.setAttribute("value", formTimeDiff.toString()); This "next question" is where the confusion usually begins. } [1-2], Con: Possible lower levels, and more time. How to Take It. "Research has shown the most effective way to rapidly increase intramuscular creatine concentrations is a loading method," he explains. } Directions: For the first 3 days (loading phase): Mix 1 heaping scoop with 8 oz. formElement.attachEvent('onsubmit', appendJsTimerElement); As part of our commitment to redefine the limits of sports nutrition and human potential, MuscleTech® researchers have engineered cutting edge, fully disclosed formulas tailored to the unique needs of elite athletes. Green, A. L., Hultman, E., Macdonald, I. Clinically shown to help you build more muscle. This is unfortunate, because the best ways to take it (and there is more than one way) are all very simple. You have four options: Before a workout, after, both, or "whenever." } else if(formElement.attachEvent){ jsTimeInput.setAttribute("name", "tfa_dbElapsedJsTime"); of water right after your training session. Pro: It's simpler, and it still works. After all, when you compete at the highest level, proven performance is essential. A., Sewell, D. A., & Greenhaff, P. L. (1996). let formElement = document.getElementById("tfa_0"); Generally, you would want to take a scoop of Cell-tech with 6-8 oz. "Creatine is not readily assimilated into muscle, as many people would think," says Darryn Willoughby, Ph.D., in tip 4 from the video "5 Different Ways to Get More from Your Supplements." And some research has indicated that the loading phase doesn't even need to be a week long. } jsTimeInput.setAttribute("autocomplete", "off"); Our powders are filled by weight, not volume. Features fully disclosed, clinical doses of creatine, BCAAs and PEAK ATP® to amplify strength and improve recovery. Adam Gonzalez, Ph.D., a supplement researcher and natural bodybuilder, favors the loading approach. Features 6g of essential amino acids, including the critical anabolic amino acid L-leucine, along with other BCAAs L-valine and L-isoleucine, in a scientific 2:1:1 ratio to support muscle growth. of water and consume 4 times daily. 1 And in a separate study, test subjects … }); MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.Privacy Policy | Terms of Use| Accessibility Statement. Only if you're not taking it regularly does there appear to be a difference. "A typical loading protocol consists of consuming high doses, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Is a loading phase necessary? However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it. jsTimeInput.setAttribute("id", "tfa_dbElapsedJsTime"); As part of our commitment to redefine the limits of sports nutrition and human potential, MuscleTech, Improve Your Fat Loss Efforts by Hanging Out with Healthier Friends, Spark New Muscle Growth by Testing Alternate Exercises. jsTimeInput.setAttribute("type", "hidden"); let cumulatedTime = parseInt(cumulatedTimeElement.value); }; Take 1 scoop for powerful results, 2 scoops for extreme results. formElement.attachEvent('onsubmit', appendJsTimerElement); Do I take it every day? On workout days, take 1 serving 30 to 45 minutes before training. Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle's stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. The sticker used to verify your product is found on these MuscleTech® staples. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. 2) You can take 3-5 grams of creatine everyday right from the start. *Based on AC Nielsen xA0C combined total sales for MuscleTech® and Six Star® powder and pill supplements. Take up to 2 times per day. const FORM_TIME_START = Math.floor((new Date).getTime()/1000); Gives you the energy to power through your toughest training sessions – with clinically backed ingredients that deliver. const FORM_TIME_START = Math.floor((new Date).getTime()/1000); let formTimeDiff = Math.floor((new Date).getTime()/1000) - FORM_TIME_START; } "Instead, it takes a while to saturate the muscle.". Greenhaff, P. L. (2001, September). On workout days, take 1 serving 30 to 45 minutes before training. of water and consume 4 times daily. Our all-new 10-week periodized training program is the culmination of all our knowledge—packed into a plan that will take your performance to the next level. Cincinatti, OH. And the standard loading protocol can be a bit unpleasant for some people. let formTimeDiff = Math.floor((new Date).getTime()/1000) - FORM_TIME_START;