| Recommendations: As a dietary supplement,
take 1 1/2 teaspoons (5 grams), mixed into juice or
water, 4 times daily for 5 days (loading dose).
Thereafter, take 1 1/2 teaspoons 1 to 2 times daily
(maintenance dose). For individuals with bodyweights
greater than 225 lbs, take 1 1/2 teaspoons 5 to 6 times
daily for the loading dose and 2 times daily for the
maintenance dose. |
| Notes: Numerous double-blind, placebo-controlled
university studies have shown creatine monohydrate
supplementation may boost muscle size and strength, increase
lean body mass, delay fatigue,1 and speed muscle recovery
after exercise.
Creatine may also "super-hydrate" or volumize your muscle
cells to further stimulate protein synthesis and decrease
protein breakdown. Make no mistake, volumizing isn't about
water retention, which happens outside the cell. Your
muscles really are getting bigger, fuller, rounder—from the
inside out. This could enhance muscularity and create an
improved environment for muscle growth.
What's more, studies show that when weight-training
athletes start supplementing with creatine, they gain lean
body mass and strength fast—sometimes within a week!2 No
wonder creatine is considered the "must-use" sports
supplement by experts worldwide.
Simply Creatine™, from the company that introduced
creatine monohydrate to the market, EAS®—where science never
stands still!™
- C.P. Earnest, et al., "Effect of Creatine
Monohydrate Ingestion on Peak Anaerobic Power, Capacity,
and Fatigue indes," Med. Sci. Sports Exerc. 26.5 (1994):
S39.
- R. Kreider, et al., "Effects of Ingesting a
Supplement Designed to Enhance Creatine Uptake on Body
composition During Training," Med. Sci. Sports Exerc.
29.5 (1997): S145.
Note: Athletes who engage in intense, regular
exercise should consume at least 120 oz of water per day.
Drink an additional 16 oz of water for every pound lost
during excersise. |
