Creatine monohydrate is a triple amino acid composed of glycine, arginine and methionine. It occurs normally throughout the human body at an approximate level of 100 grams, varying with an individual's lean muscle mass. Creatine, as creatine phosphate, is stored almost exclusively in muscle tissue where it provides an immediate reservoir of chemical energy following this well established formula:
C~p + ADP >>>>>>>> ATP + C
(magnesium)
(Creatine phosphate plus adenosine diphosphate
yields adenosine triphosphate and creatine.)
ATP, short for adenosine triphosphate, is the only energy currency of the human body! Without it, muscular contraction is impossible!
Daily dose: 5 grams taken just before the workout.
Daily maintenance dose for competitive athletes:
0.1 gram per pound of bodyweight.
To calculate: multiply 0.1 times your bodyweight in pounds (e.g., if you weigh 220 pounds, multiply 0.1 x 220 pounds to equal 22 grams of creatine monohydrate).
Loading dose for competitive athletes: 0.2 gram per pound of bodyweight
We recommend loading ONLY 3 to 5 days before an athletic contest
Usage Tips
Take creatine throughout the day...no more than 10 grams at one time or it may be too much for the GI tract.
Be sure to consume enough magnesium as ATP is only generated as the magnesium complex!! We have an excellent inexpensive magnesium product...give us a call on this.
Take creatine in grape juice...the high glycemic index of the grape sugar will elicit an insulin response that may "force" the creatine into the muscle cells for a greater effect!! Interference with caffeine? The current opinion is that caffeine does not interfere with the utilization of creatine monohydrate. We have not seen any interference with caffeine.
With citrus juices? If you mix creatine with citrus juices, do not let it sit for several hours as there may be some acid catalyzed degradation (breakdown) to creatinine...a waste product.
Nutritional Technologies is proud to offer only the purest and freshest creatine monohydrate available on the market! Just notice the bright white crystals with virtually no aroma or taste. Compare this to other brands on the market and let us know what you find! Our certificate of actual lot analysis from the laboratory proves the purity!!