Creatine is one of the most popular and widely researched natural supplements on the market, pretty much everyone has come across it!

The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are  available within our industry.

Regardless of the form, supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with
concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training.

Although its a fact that the effects of creatine diminish as the length of time spent exercising increases. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outc

omes will increase performance and promote greater training The majority of studies focusing on creatine supplementation report an increase in the body’s’ creatine pool the increased availability of creatine within the muscles being the driving force behind increases in lean muscle mass and increased recovery from the dreaded DOMS!

There is a positive relationship between muscle creatine uptake and exercise performance and you should see a significant increase in strength performance!


Here’s how to practically apply… I like to proceed my workout with a mixture of creatine (Usn’s creaX4) and Bcaa’s (usn’s power punch) I then repeat this drink intra workout maybe with a little
cyclic dextrose .. however the carbs are simply to promote a muscular pump not to transport creatine into the muscle as studies have shown creatine isn’t transported through a insulin response but actually through the Mtor pathways rather like bcaa’s.


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