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Q: I just purchased advanced protein and creatine pills powdered creatine is too painful for me. A small bottle of 60 capsules cost me RM100 … gulp! And it is recommended on the label that should take 6 capsules per day every friggin day! Yes daily 3 before my workout and the other 3 AFTER workout. At this rate I'll finish it in 10 days tops!
I do need this amount? Or maybe I can start to slow down? I already took 6 this morning … uh … Human supplements are expensive. I hope you can help with your experience? Thank you!
I need more information. How should I take, etc.?
A: I love creatine. Creatine is the best-selling sports supplement of all time mainly because of great marketing and the fact that the supplement actually does have advantages! For both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and aerobic possible performance. So, well done in buying some creatine.
Now, to answer your question – Creatine is many forms (powder, effervescent powder, liquid, serum, capsules) and they all have their "so-called benefits / claims' made by advertisers. Its up to you if you want to pay a bomb and things get really fancy, but if you ask me – plain powdered creatine (monohydrate creatine) works very well, and that's what I use. Creatine tablets (capsules) really work the same way as powders. They are easier to take because you do not have to do the excavation and mixing. In fact, creatine pills you buy is powder actually just a way to cap prices, but more for convenience.
The powdered form (creatine monohydrate) is by far the most popular and less expensive. You simply mix the powder in some juice and drink! Why do you say it's embarrassing? If you have a desk job and need carry around creatine, consider excavating portions of creatine in containers of individual water you just add in juice, stir and drink. Or training days, scoop a portion of your protein powder and eat together post-workout.
As to the dose needed – I would follow the recommendations of the manufacturer if you want to see results. Normally, 5 grams of powder is the optimal amount for average person. Remember also that for creatine, taking double the dose does not produce twice the effect you're just as likely to piss excess creatine in the toilet.
If you do a loading phase?
You may have heard of attempt a "loading phase" to yield better results with creatine. That would mean something like contribution below:
20 g / day for 5 to 7 days ( "loading phase")
5 g / day for the rest of the cycle ( "maintenance phase")
Is this really necessary? I would say probably not. Any person who sells creatine wants you to do a loading phase where you take 20 grams per day for the first 5 days (for them – the more you take – the more they sell!).
Unless you're in a hurry to gain muscle mass, loading is not necessary. Studies have shown that people who were actually responsible for larger gains than those taking only 5 grams per day after the first 2 weeks. However, after 4 weeks, both groups are at an equal level as both have saturated creatine in their muscles by there.
So my advice to you:
Finish your existing creatine capsules (its going to be a 10 very expensive days), then invest in something like 1000grams EAS Phosphagen. For RM195, you get 1 kg of powdered creatine. Thats 200 servings of creatine and you would easily last at least 5 months. Too, you want to continue immediately the pills with the powder (do not leave a vacuum or decrease the accumulated results).
Cheers!
Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author’s personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.
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