Take Creatine? You Gotta Read This
Unless you've been living under a rock for the past two decades, you're well aware of the benefits of taking creatine.
It's one of the most well researched supplements out there.
And it has been shown to increase gains in strength, power and muscle mass time and time again.
I found an interesting study from 2013 that compared whether or not taking creatine before a workout would produce different results than after a workout.
Scientists at Nova Southeastern University in Florida rounded up 19 male recreational bodybuilders and split them into two groups.
Both groups did the same workout 5 days a week for 4 weeks for a total of 20 training sessions. Each training session lasted approximately 60 minutes.
One group took 5 grams of creatine before their workout and one group took 5 grams of creatine after their workout. On off-training days, lifters consumed creatine at their convenience.
Here's what happened after 4 weeks:
Participants in the after-workout creatine group gained TWICE as much lean body mass as the pre-workout creatine group. The after-workout group also lost about 2 pounds more fat than the pre-workout group, in addition to being able to bench press a few more pounds than the pre-workout group.
Interesting results, don't ya think?
If your goal is to improve body composition (and whose isn't?), consuming creatine post exercise may be superior to consuming it prior to exercise.
Having always been a non-responder to creatine, I never got anything out of it.
However, after reading this study, I'm gonna experiment with taking 5 grams after workouts to see if that will make any difference.
If you're using or thinking about using creatine, I suggest you do the same.
Of course, you can't just take a supplement, mindlessly pump some iron, and expect to become superhuman.
How you train plays a huge role in getting results.
Creatine works best combined with a training program specifically geared for strength and muscle gains.
Like this one:
http://www.NextLevelHockeyTraining.com
Yunus Barisik
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