Protein Works - Creatine Extreme Powder | Creatine Formula | Premium Grade Supplement For Lean Muscle Growth | With Beta Analine | Berry Blitz | 400g

Product Information

Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol (1985). 2003 Feb;94(2):651-9. doi: 10.1152/japplphysiol.00755.2002. Epub 2002 Oct 25. PMID: 12433852. A recurring theme when we talk to female athletes is a desire for supplements that improve performance without adding unnecessary bulk. So when looking for the best creatine for women, we sought one with ingredients that could help with this. Legion’s Recharge boasts an impressive 5,000mg of micronized creatine, which is in-line with recommended servings for optimal ATP turnover. ( 2) Still, though, for a powerful addition to your supplement routine, it’s hard to ignore the performance benefits baked into every scoop of this high-quality creatine. Examine.com. (2021, October 21). HMB supplement – health benefits, dosage, side effects. Examine.com. Retrieved August 8, 2022, from https://examine.com/supplements/hmb/ We also enjoyed how Transparent Labs offers all of these flavor options without the use of artificial sweeteners, coloring, or preservatives. Instead, this creatine supplement uses Steviaas its main source of sweet. Some athletes may experience an unpleasant aftertaste with this sweetener, but in our experience, that wasn’t the case.

Additionally, the pH level of this creatine type is closer to that of your stomach acid, which make for less digestive issues than some might experience with other creatine types such as creatine monohydrate. ( 15) This is sweetened with sucralose, so bodybuilders looking to avoid artificial sweeteners should opt for the capsule.Take the creatine with the protein and take the sugar after 1 hour. This will allow the insulin spike, protein spike, and creatine spike to be roughly at the same time. Insulin spikes occur roughly 30 min after ingesting the sugar, while protein and creatine tend to take about 90 minutes to be at their highest concentration in the blood stream. Bonus Question: Is creatine getting better as technology is getting better, or is nothing as good as the original? What do you see in the future for creatine? Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411. Experts generally recommend taking creatine supplements daily, either before or after working out, and using a higher dose for the first 5–7 days, followed by a maintenance dose thereafter.

Adenosine triphosphate, or ATP, is basically the "power" behind your muscles (i.e. engine to car). Creatine's primary use is for the re-synthesis, or re-storage, of the muscles ATP. The science behind this is complicated, but basically, when you lift weights, you contract your muscles, which requires the bonds that are found in ATP to split, leaving you with adenosine diphospate, or ADP. Testing: We chose products that are third-party tested for purity and safety. Some products are also certified for sport. Most products we chose are third-party tested (except one that is produced in a third-party certified facility), but not all are certified for sport. If creatine is a brand new supplement to you, or even if it isn’t, there’s some info you should know before you add it to your daily routine. Read on for a few pro tips on this well-researched, yet sometimes misunderstood, product. Some People Don’t Respond to Creatine We may even see new forms of creatine such as trans-dermal gels, injections... . Only the future can tell, but what's for sure is it will keep getting better! Creatine Myths Exposed:

Best Type:

Is creatine getting better as technology is getting better, or is nothing better than the original? We enjoyed this creatine option in testing, citing its tasty flavor palette and easy solubility. We experienced no residue or floaties when mixing up a dose, and our tester noted the Lemon Lime flavor as, “tart and not too sweet.”Plus, at roughly 33 cents per serving, it’s one of the most affordable supplements in this round-up. Essentially, Kre-Alkalyn can be a good solution for athletes that often experience stomach discomfort with other creatine forms, as the pH level is more aligned with that of your stomach. As it has no other ingredients, this supplement isn’t ideal as your only pre- or post-workout drink.

That said, though, this pre-workout formula is extensive and offers not only creatine but an array of helpful pre-workout ingredients, as well — including high doses of caffeine and citrulline, which is linked to improved blood flow during training. ( 26) It’s a bit pricey, but if it’s an effective pre-workout you’re after, this is a great option. From a taste perspective, we enjoyed the variety at play across the different flavors. There’s plenty of room for exploration, meaning your fitness journey can feature a different taste for each chapter without hesitation. Our tester did note a slight aftertaste with the Cherry Limeade offering, however, so take that information for what it’s worth. Creatine can help build muscle and sustain energy levels in females, just as it does in males. This is particularly beneficial if they have a regular exercise program. Glycogen is an intramuscular (found inside the muscles) carbohydrate that fuels anaerobic activities that the cardiopulmonary system cannot, i.e. heavy weightlifting. Many studies have shown that increasing glycogen stores leads to added recovery and muscle hypertrophy, or muscle growth. Therefore, because glycogen requires added water to enter into the cell, it leads to added muscle mass and fuller muscles. That's All Good & Well, But...Following on from the previous point, one study published in 1996 found that creatine didn’t increase power output when combined with caffeine. ( 20) However, many other, higher-quality studies (like double-blind, randomized trials) haven’t found this to be the case. If you have some with your morning eggs and coffee, or alongside your go-to pre-workout, it’s no big deal. Potential Risk and Side Effects

Wang CC, et al. (2018). Effects of 4-week creatine supplementation combined with complex training on muscle damage and sport performance.Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Caffeine will not counter-act the effects of creatine, and may even help! (Medicine & Science in Sports & Exercise, Volume 34, Number 11, 2002 Mike Doherty, Paul M. Smith, R. C. Richard Davidson, and Michael G. Hughes)