Creatine monohydrate is an odorless and tasteless powder that can be added to sports beverages or water. Creatine is naturally synthesized in the body from amino acids and helps supply our muscles with energy. Studies have shown that creatine is effective in providing energy for the muscles, increasing the volume of your muscles and enhancing protein synthesis. The Bottom Line: Creatine can increase your strength gains.
I recommend cycling creatine to make the biggest gains. Cycling creatine involves a loading phase, maintenance phase and a non-use phase.
- Week 1—Loading Phase: Take between 20 to 30 grams of creatine for four to five days. Doing so will saturate your muscles with creatine and give you greater increases in strength.
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