RESEARCH CONFIRMS THAT CREATINE MONOHYDRATE INCREASES MAXIMUM POWER, PERFORMANCE AND MUSCLE SHAPE !!!!!
Creatine itself is the most widely used performance nutrient and has been on the market for decades but does it truly work? YES
Researchers published findings in the Journal of Sports Science and Medicine1 suggesting that creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work by up to 15%.
Increased muscle creatine content is associated with greater body mass.
Here is a basic overview of what Creatine is and how it helps create these amazing gains. Creatine is a molecule produced in the body, where it stores high-energy phosphate groups in the form of phosphocreatine. During periods of stress, phosphocreatine releases energy to aid cellular function. This is what causes strength increases after creatine supplementation, but this action can also aid the brain, bones, muscles, and liver. Most of the benefits of creatine are provided through this mechanism
Creatine Monohydrate is essential in the process of sending energy directly to muscle. It is naturally produced by the body in small amounts and been shown to be ergogenic (performance enhancing) when taken in supplement form.
Now that the world understands through research what fitness enthusiasts have known for years, we only need to address a few more things. The first is the type of Creatine consumed. Only one form has long term studies showing its benefit and lack of bad side effects. That form is Creatine Monohydrate. It is the most researched and proven form there is.
The key though is to understand that Creatine Monohydrate by itself is a large molecule that is not easily soluble. The best way to explain this is to have you think about a screen. A screen with large holes in it lets larger molecules in versus a smaller holed screen. The larger the holes, the smaller the number. Regular Creatine Monohydrate uses a 60 mesh screen which is pretty big and thus creates a larger molecule that isn’t very soluble. Manufacturers got smart and in 2011 started making Creatine using a smaller mesh and called it Micronized Creatine Monohydrate. It is better absorbed and uses a 200 mesh screen. That was the best form available until November of 2015 when the Gains in Bulk company was the first to introduce Instantized Creatine Monohydrate that is completely soluble and has a mesh over 500. This changes the ball game because you can get instant solubility and absorption by using Instantized Creatine. The instantized form does not have to be broken down and its surface area is much greater ensuring complete absorption. It is available on the cellular level just like the water. Check out the video to see how easy it is to see the solubility.
DOSING --- Take before and after workouts. Also take morning and night if taking higher amounts.
Current studies recommend a protocol that is very standard amongst fitness enthusiasts;
•Take 5-10 grams (-160 lbs or +160 lbs) right before and after workout. Off days take 5-10 grams morning or evening.
ALTERNATIVE DOSING -- A new and effective dosing routine used by many is to take 20-30 grams a day of Creatine for 4 days and then taking a 3 day break without any. The theory is to create a constant cellular uptake to get consistent gains.
US Standard Measuring Spoons
Spoon Size(level) milligrams
1/2 teaspoon 2500
1 teaspoon 5000
1 1/2 teaspoon 7500
1. Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training. Eur J Appl Physiol. 2013; 113(4):987-996.
Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. 2007;21(1):100-104.