Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

If plain ol creatine monohydrate bothers your stomach

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If plain ol’ creatine monohydrate bothers your stomach, try a more water-soluble form of creatine, such as micronized creatine monohydrate or creatine citrate, nitrate, or hydrochloride. H OW TO T AKE C REATINE The most common method of creatine supplementation found in the literature is a “loading” period of 20 grams per day for five to seven days, followed by a maintenance dosage of 5 grams per day. 43 You don’t have to load creatine if you’re just starting with supplementation (you can just start with 5 grams per day), but loading does cause the creatine to accumulate faster in the muscles and thus causes the benefits to “kick in” faster. Research shows that co-ingesting creatine with carbohydrates increases creatine accumulation in the muscles. 44 As this effect is mainly a result of elevated insulin levels, protein intake can contribute as well. 45 In fact, one study conducted by researchers at the University of Nottingham demonstrated that 50 grams of protein and carbohydrates were equally effective as 100 grams of carbohydrates in augmenting muscular creatine accumulation. 46 So, based on this research, you should take creatine with a good-sized meal to maximize its effects. Furthermore, there’s research that indicates that creatine taken after a workout is more effective than creatine taken before one, which is why I take my creatine with my post-workout meal consisting of about 50 grams of protein and 75 to 125 grams of carbs. 47 D O Y OU H AVE TO C YCLE C REATINE ? No, there’s no scientific evidence that long-term creatine usage is harmful, so no, there’s no reason to cycle on and off it. It’s not a steroid. D OES C AFFEINE I NTERFERE WITH C REATINE’S E FFECTS ? Maybe. One study conducted by researchers at the University of Leuven demonstrated that ingesting caffeine with creatine monohydrate decreases muscular force production when compared to ingesting just creatine monohydrate alone, but this isn’t enough evidence to close the case. 48 That’s especially true considering the fact that a study conducted by researchers at University of Luton demonstrated that caffeine and creatine monohydrate taken together were more effective than just creatine monohydrate in improving the
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performance of high-intensity interval cardio. 49 Similar results were seen in a study conducted by researchers at Yu Da University (Taiwan) as well. 50 Based on the evidence, I like to play it safe and take my creatine and caffeine separately, not together like what you find in most pre-workout drinks. D OES C REATINE M AKE Y OU B LOATED ? This used to be a problem, but in the last decade or so, processing has improved greatly and it’s a nonissue now. It’s unlikely that you’ll notice any difference in subcutaneous water retention when you take creatine, even if you’re quite lean.
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  • Winter '17
  • Santos O'Neill Garcia
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