Suggested usage of popular products
Creatine is probably one of the most popular supplements for gym goers and for those who take fitness seriously. Creatine is a substance that is found naturally in muscle cells, it helps your muscles produce energy during heavy lifting or high-intensity exercise.
Creatine has been used and tested for decades and has been shown to be one of safest supplements you can consume, and it is also relatively inexpensive, given its proven results. A large review of the most popular supplements selected creatine as the single most beneficial supplement for adding muscle mass.
How and when to take creatine is debatable. You can go from site to site, hundreds of times, and find a different method on each one. One site will swear it works a certain way, while another will say it works another, but rarely will you find one site disputing another, and that's because creatine works, and it appears to work regardless of how and when you take it, within reason.
From our own study here at Result Nutrition, we feel that consuming 4g per day in the maintenance period after a loading period is fine and recommended. For example: 10 of our Creatine Monohydrate Tablets is equal to 4g, so taking 5 tablets in the morning and 5 in the evening before 6pm is ideal during the maintenance period.
For the loading period, the first 7 to 10 days of starting creatine, we believe doubling the amount could be a great way to start things off. So for example; 10 of our Creatine Monohydrate tablets (4g) twice a day for 7 to 10 days, before going to the maintenance period of 5 of our Creatine Monohydrate tablets in the morning and 5 in the evening before 6pm could work best.
So why go through a loading period? Well this is of much debate, but it is widely accepted that when starting on creatine, it's a good idea to saturate your muscles in a short space of time, then reducing the intake in what is then seen as a maintenance period.
That said, not having a loading period will likely not affect the overall results, it's simply that a loading period gets the creatine levels up much sooner, and that's really about it. I guess it depends on how much of a rush you're in.
If you're in no rush, then simply consuming 10 of our Creatine Monohydrate tablets (5 in the morning and 5 in the evening before 6pm) will be fine. Eating healthy foods including plenty of carbs and proteins is also recommended while consuming this extra creatine.
Regarding when to take creatine, some say before a workout and straight after, while others say it doesn't matter, so we are going with the doesn't matter approach, in part, but do feel you should take 1 dose twice a day at times that suit you. For example; it could be 9am and 5pm, and your workout could be 1pm, or even 8pm. We just don't feel it matters much as long as doses are taken with enough time apart.
So whether it's our product or another company's premium
product, Creatine Monohydrate is a must use supplement for all
bodybuilders and those heavily into fitness.