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One portion (5g) in the morning on an empty stomach and one portion (5g) immediately after training, preferably with a carbohydrate supplement, such as carbo.
One portion (5g) in the morning on an empty stomach.
For maximum effects it should be used every day. The above mentioned dosing scheme will work perfectly for sportsmen with their body mass lower than 100 kg. Heavier competitors may use an additional portion on non-workout days in the afternoon. The optimal time of use is at least 8 weeks. It is worth combining with beta-alanine for the synergistic effect.
XXL NUTRITION are a high-quality dietary supplements and sports supplements, especially for bodybuilders. The wide range of the company products includes carbohydrate-protein supplements, amino acids, glutamine and creatine. There are also testosterone boosters, supplements supporting burning of fat, protein bars and caffeinated isotonic and energy drinks.
Creatine monohydrate is a popular and cheapest form of creatine used in sports supplementation in Poland. This is a molecule, in which are bound: creatine molecule with a molecule of water. It has a high bioavailability and tissue velocity saturation. Supports the exercise capacity (strength and endurance), accelerates muscle growth and regeneration after training exercise. Transport of creatine into the muscle cells is supported by the insulin hormone. For better effect of saturation of the tissues, a diet increasing the content of insulin in the body is indicated (carbohydrate and high protein diet) and supporting nutrients and supplements (Dietary carbohydrate and carbohydrate-protein, insulin ALA, d-pinitol or taurine). Creatine monohydrate is present in the form of mono-preparation supplements (capsules, powders, tablets) and multicomponent supplements (i.e. as a component of creatine stacks).
Dosage: depending on the form of supplement, the type of exercise and weight, normally are used one of the following models of creatine supplementation:
- cyclic supplementation : 5-10g per day in 1-3 portions during the day, 3-5g per dose. The length of the cycle for 4-8 weeks.
- cyclic supplementation with saturated phase: the first 5-7 days after 20-30g daily in 4-6 doses of 4-6g per serving, then the maintenance phase 2-10g per day in divided doses. The length of the cycle 4-8 weeks
- constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.