Creatine Products
I have reached my goal and am ready to put creatine in my pre-workout and diet to reach higher, gains and lifting.
What is the Best brand?
What are some tips to use it the best?
If you've been resistance training, then you should ALREADY be using creatine.
There is no "best brand". Creatine monohydrate (CM) will serve you well enough.
If you're looking for a creatine product that offers MORE, they ARE available.
Best Creatine Products
The top 3 creatine products, IMO are:
* NeoVar Recomped (also acts as a nutrient repartitioner and insulin mimic)
* Cre-02 (also acts as a nutrient repartitioner, and has a blend for endurance enhancement)
* Kre-Alkalyn (pH corrected CM)
To Maximize Usage
Creatine Monohydrate
Option A
Dose - 5g 60 min pre-resistance training
Option B
Dose - 5g immediately post-resistance training
Option C
Dose 1 - 2.5-5g pre-resistance training
Dose 2 - 2.5-5g immediately post resistance training
CM is best utilized with simple carbohydrates (especially after resistance training; and also helps with recovery dosed thus).
However, everyone has different dosing protocols that suit them best re dosage (although ~5g/day is enough) and timing.
Creatine loading (i.e. 20-30g/day for 5 days, before going to 5g/day thereafter) is OPTIONAL.
Neovar Recomped
Option A
Dose 1 - x* caps immediate post-resistance (or cardio, if no resistance training and cardio instead) training AND THEN EAT A MEAL CONTAINING ~50g CARBOHYDRATES 15-20 MINUTES AFTERWARDS
Dose 2 - x* caps 15-20 minutes pre-meal with at least 50g carbohydrates (either earlier or later in the day)
Option B
Dose 1 - x* caps 30-40 min pre-resistance training
Dose 2 - x* caps immediate post-resistance training AND THEN EAT A MEAL CONTAINING ~50g CARBOHYDRATES 15-20 MINUTES AFTERWARDS
Option C
Dose 1 - x* caps 30-40 min pre-resistance training
Dose 2 - x* caps immediate post-resistance training AND THEN EAT A MEAL CONTAINING ~50g CARBOHYDRATES 15-20 MINUTES AFTERWARDS
Dose 3 - x*caps 15-20 minutes pre-meal with at least 50g carbohydrates (either earlier or later in the day)
* The recommended dosage (i.e. caps) per dose is on the "Dosage Chart" on the label; varies according to weight.
Cre-02
Dose - 2 caps 60-120 minutes pre-resistance training
You will need to experiement with this. For better performance during cardio and the gym I dosed 60 min pre-cardio, which was also 120 min pre-gym (i.e. I did cardio before the gym).
Kre-Alkalyn
Resistance Training Days
Dose - 2 caps 40 in pre-gym and 2 caps immediately post gym
Non-Resistance Training Days
Dose - 2 caps first thing in the morning