Creatine is a safe and effective supplement to take daily. It does not have to be cycled off. I recommend it to both my male AND female clients!
The most common type of Creatine is in 'monohydrate' form. It is the most studied form of Creatine because it has been around longest. It is effective but there are many cons with it--because of this I choose to get my Creatine in 'Hydrocloride' or 'Nitrate' form.
The reason I don't like Creatine Monohydrate is because it doesn't mix well which holds water in the intestines causing bloating or even diarrhea! It requires a loading phase of 5-7 days of taking 5 grams 5 times a day. Ain't nobody got time for that! After the loading phase you then would take 5 grams pre-workout and 5 grams post-workout.
A better solution is taking the more concentrated forms such as Hydrochloride or Nitrate. It is much more soluble and therefore doesn't give you those unwanted digestion side effects and there is NO loading required! Also, instead of taking 5 grams pre and post workout, with these you only need 2 grams pre and post!
Make sure to supplement with creatine to get the most out of each workout and have a quicker recovery time!
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