Products - Creatine
Creatine is one of the few supplements that is actually scientifically proven to work. It is not mentioned on the WADA prohibited list and does not seem to have any damaging side effects.
Creatine is an amino acid that is mainly present in animal-derived food, like meat and fish. The average daily intake of creatine is around 1 gram per day. The need, however, is around 2 grams per day. Your own body produces creatine to reach that need. Creatine phosphate is present in your muscle cells.
If you start using creatine, your muscle stock of creatine will be increased. This will enhance time to exhaustion, which can be very useful in sprints. Creatine also ensures better recovery between short, explosive exercise; this makes it very useful in interval sports like socker, volleyball, track cycling. Power training can also be considered as interval sports where creatine suppletion is useful.
Product info
Benefits:
- 100% pure creatine monohydrate
- creatine enhances time to exhaustion
- creatine ensures beter recovery between explosive high intensive exercise bouts
- creatine helps to build muscle mass
- no negative side effects
- flavourless, thus easy to mix in carbohydrate-containing liquids (i.e. Maxim Energy Drink)
- ideal for vegetarians to enhance daily creatine intake
- this product does not contain any ingredients which are on the doping list
Available in:
Tin:
 |
Content: 600g
Flavour: neutral
Storage: in a cool and dry place
|
How to use
Creatine can be used by starting with a loading period which will be followed by a maintenance period. If you want a personal plan, we advise to contact your sports nutritionist or sports physician.
Loading period
There are 2 different ways of loading creatine:
- Option 1
Timeframe: 4-6 days.
Quantity: 0,2 - 0,3 g per kg bodyweight per day.
Frequency: 3-8 doses a day.
- Option 2
Timeframe: 30 days
Quantity: 0,05 g per kg bodyweight per day
Frequency: 1-2 doses per day, preferably after training
Maintenance period
Timeframe: depending on exercise schedule
Quantity: 0,03 g per kg bodyweight per day
Frequency: 1-2 doses per day
| Option 1: 70 kg sprinter, important race in 3 weeks |
| Loading: |
start 3 weeks before race
4 x 5 grams per day
6 days in a row |
| Maintenance follow-up: |
1 x 2,1 grams per day
15 days previously to the race |
| Option 2: 62 kg swimmer, EC in 7 weeks |
| Loading: |
start 7 weeks before race
2 x 1,5 grams per day
30 days in a row |
| Maintenance follow-up: |
1 x 1,9 grams per day
3 weeks previously to the EC |
We recommend to combine creatine intake with a carbohydrate rich drink like Maxim Energy Drink, juice, etc. Use 1 gram per 100 ml liquid. Do not put it in carbonized drinks!
Be aware that taking creatine enhances your bodyweight! This can be 1-2 kg in the loadig period. The extra creatine that your are taking up in your muscles is accompanied by water. This weight gain seems to occur more when using the fast loading method. Using option 2 seldomly leads to weight gain. Very often you lose the weight again during your maintenance period.
After your loading and maintenance period you should take a break. This ensures that your suppressed creatine production in your body will go back to normal levels again. The concentration of creatine in your muscles will reach the old value before suppletion within 3-4 weeks.
Note:
Not everyone will benefit equally from using creatine, some athletes are more sensitive than others. This is not something you have to find our for yourself. For vegetarians the use of creatine will almost always lead to a increase of the creatine stock. Because they do not eat meat, their own creatine concentration in the muscles is often quite low. The body will eagerly seize the opportunity to fill up this stock.
Ingredients
| Nutritional Value: |
Per 100g |
| Energy |
0 |
| Protein |
0 |
| Carbohydrates |
0 |
| Fat |
0 |
Ingredients: Creatine monohydrate
