Champion Nutrition Power Creatine

Creatine is a compound utilized by athletes to enhance performance. Evidence has found numerous ergogenic effects from Creatine supplementation. Among these are enhanced cognitive function (Watanabe, 2002), cardiac function (McClung et al., 2003), athletic performance (Dawson et al., 2002), muscular hypertrophy (Passaquin et al., 2002), among numerous other benefits. The effectiveness of creatine is dependent on water intake. While supplementing with creatine, an athlete should drink water constantly throughout the day to improve its effectiveness.

Wilson (2001) discussed creatine in-depth in the 2001 issue of the Journal of Hyperplasia Research (read it here, Creatine Myths And Facts).

The staff at ABCbodybuilding recommends a scientifically sound protocol with creatine outlined as follows.

• Load creatine for 5 days straight. Loading entails consuming 20-25 grams of creatine per day.

• Maintain creatine thereafter, by consuming 5 grams in the morning and 5 grams post exercise. On off days, 5 grams in the morning should be consumed.