Creatine Monohydrate
Does Creatine Monohydrate Supplements enhance High-Intensity Exercise Performance in both males and females?
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What is it?
It is a nitrogenous organic acid.
That assist in supplying energy to the cells throughout the body, particularly muscle cells.
It also helps to boost athletic performance.
...shhhh, and muscle gain.
(Machek, S. & Bagley, J., 2018)
Some Research Results
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Creatine Monohydrate is one of the most effective supplements.
BENEFITS:
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Muscular Endurance
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Strength
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Work Capacity
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Cognitive Brain Function
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Studies suggest ergogenic effect, and increase in peak power of 4% from Creatine on performance in some high intensity activities in both females and males.
(Tarnopolsky, M., & MacLennan, D., 2000)
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Take with enough water!
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But,
How do I apply it?
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1. Make sure you are buying Creatine Monohydrate (Any Brand)
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2. Always Follow Supplement Instructions for best results
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3. When in doubt take 25g/d for 5 days (loading phase), and then 5g/d after that
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4. It is suggested to work best when taken after your workout.
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Can be ingested with just water, or anything to your liking.
References
Tarnopolsky, M., & MacLennan, D. (2000). Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. International Journal of Sport Nutrition and Exercise Metabolism, 10(4), 452-463.
Machek, S. & Bagley, J. (2018). Creatine Monohydrate Supplementation: Considerations for Cognitive Performance in Athletes. Strength and Conditioning Journal, 40 (2), 82-93. doi: 10.1519/SSC.0000000000000369.
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33