ERGOGENIC SUPPLEMENTS
Unlike dietary supplements which are mainly to improve health and wellbeing, ergogenic supplements are meant to enhance physical exercise performance. To be certain that a supplement enhances performance it should be scientifically proven, legal and must have clear instructions for using. There are many supplements on the market claiming to be ergogenic, however, they do not have any proven enhancing evidence. Be critical when opting to use ergogenic supplements.
One of the effective proven ergogenic supplement is Creatine.
Creatine is one of the most popular sports supplement. It is widely used and has been scientifically researched for many years. Its effects are proven. Creatine loading can significantly enhance performance of repeated high-intensity exercises, including team sports. Creatine loading can also enhance the long-term effects of resistance or interval training exercises, resulting in an increase of lean muscle gains, muscular strength and power.
Mechanism:
Supplementing with creatine increases muscle creatine stores, this results in an increase in the rate of phosphocreatine re-synthesis, thereby improving the short-term, high-intensity exercise capacity and the ability to perform repeated sessions of high-intensity attempts.
Usage:
Creatine monohydrate must be loaded for a period of approximately 5 - 7 days (Loading Phase). Whereby, 20 grams will be consumed per day. After the loading phase, maintenance can be done by consuming 5 grams of creatine per day, for the duration of the supplementation period.
An important thing to note, is that after the loading phase you will experience at least 1 – 2 kg weight gain as a result of increased water retention by the body. To avoid water retention creatine HCl can be consumed instead of creatine monohydrate.
At GRAND PHYSIQUE™ we supply pure micronized creatine monohydrate. Get in touch by sending an email to health@grandphysique.com for more information.