What Is The Best Meal Replacement Shake For Weight Gain Creatine – 5 Rules For How To Take This Super Supplement The Right Way

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Creatine – 5 Rules For How To Take This Super Supplement The Right Way

I can’t tell you how often I get asked questions about creatine

No lie, at least 3 times a day! What is it? What does it do? Is it safe? Is it like steroids? How much should I take? How long should I take it? What is the best kind? Who makes the best brand? How should I take it?

etc., etc.

So I figured, why don’t I create an article dedicated to this, in my mind, “super supplement” to help clear up all the confusion and help my guys get the most out of it?

So let me get right to it.

RULE #1: STICK TO THE PLAIN CREATINE MONOHYDRATE

Don’t get confused by all the new clever marketing angles for creatine. You’ll find versions like creatine ethyl ester, creatine alkyl, creatine (insert some super scientific sounding word here). Guys, all this is a way for supplement companies to come up with gimmicky new ways to make you think there is some hybrid new version of creatine that will help you pack on 20 pounds of muscle in just 4 days! Dream on. It is nonsense. The ethyl ester version actually claims to produce its effects without the muscle hydrating effect of original creatine monohydrate…but that is EXACTLY one of the benefits you take the supplement for in the first place. To hydrate your muscle cells to create a more long-term anabolic environment. Not to mention, this muscle water retention is responsible for the often dramatic weight gain from lean mass that creatine users will see on the product.

RULE #2: SKIP THE LOADING PHASE FOR CREATINE

People who “load” creatine, or take 5 grams 5 times a day for 5-7 days are often the ones who experience the side effects of muscle cramping, dehydration and GI distress. It’s no wonder. You try putting 25 grams of any sand-like powder into your stomach and see what happens. It probably won’t like it too much. So what to do? Easy. Studies have shown that taking one solid dose of 5 grams per day will produce the same peak creatine stores in your body after only 17 days. So what’s the tradeoff? Just a 10-12 day difference. I’m sure you can all spare the extra few days and your body will be much happier that you did.

RULE #3: SHAKE IT IN YOUR POST WORKOUT MEAL REPLACEMENT SHAKE FOR MAXIMUM ABSORPTION

Honestly, you have to be a bit of a biochemist to figure out how to get creatine to mix with water (or juice for that matter if you find you need a bit more carbs to get the supplement into the muscles to get) clean. You can stir this sucker for minutes and you will still find a pile of white “sand” at the bottom of the glass. Not too appetizing and not too effective to get the actual benefits of this supplement. Instead, mix it in the blender with your favorite meal replacement and not only will the blender do a better job than you could have done, but the protein/carbohydrate combination will also help make the supplement easier to absorb so you have more potential benefit.

RULE #4: NO NEED TO CYCLE ON AND OFF CREATINE

Although creatine is certainly an effective supplement for adding lean muscle mass (over time), providing short-term strength (through the ATP to ADP transfer) and rapidly increasing body weight (through its muscle-hydrating effects) is it not some synthetic or unnatural supplement that can harm you long term. Every study to date has proven that this supplement is safe for long-term use. Only those with damaged, diseased or compromised kidneys are cautioned to take it, as your kidneys are responsible for helping to remove the excess that is not used (as it does with all other vitamins and minerals that are supplied to the body through food and supplements). Since creatine is a natural metabolite that already occurs in your body, you simply add to those levels with your supplement.

RULE #5: LOOK FOR 100% HPLC CREATINE MONOHYDRATE

Again, this goes back to the whole marketing hype idea. You’ll benefit the most (and so will your wallet) if you just stick to the basics. Make sure, whichever brand you choose, that you get 100% pure HPLC Creatine Monohydrate. The HPLC part refers to the way the supplement is cultured and purified. It is very specific and will produce pure creatine of the highest grade. But that’s it. No more fancy science is needed. A good brand of 1000 grams of creatine shouldn’t cost you more than $30, so beware of those asking for more!

So that’s it. I hope this helps clear up the confusion this supplement continues to have. When taken as I advised in this article, creatine monohydrate is truly (along with whey protein, meal replacements, glutamine, multivitamins and fish oil) one of the best supplements any athlete, bodybuilder, AthLEAN-Xer, fitness enthusiast or anyone else can take. that wants to look and be slim, strong, ripe and muscular can take.

Be sure to let me know how it works out for you!

Stay strong,

Jeff

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