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Creatine is one of the most used supplements by bodybuilders and athletes alike. It is scientifically proven to increase short burst of energy leading to more reps and more muscle growth. Creatine also has the effect of fulling your muscles with intra cellular water. Making them appear full and larger all day. So what type or creatine should you take and when should I take it.
The safest bet is to supplement with plain creatine monohydrate. There are many other forms, but they just tend to cost more and have no increased affects.
Supplementation Times:
5grams pre-workout
5grams post-workout
Tip: Increase increase absorption rate, take creatine with a fruit juice. The simple sugars in the juice will increase insulin levels and drive that creatine into you muscles quickly.
Here is a great article to learn more about creatine and whether its safe to use or not.
Creatine Article from Bodybuilding.com
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