Creatine is the single most studied supplement on the market. A naturally occurring substance within your body, creatine is formed from the amino acids glycine, methionine and arginine. Creatine can also be found in high levels in red meats.
Through a number of studies, creatine supplementation has already been proven to increase fat-free mass and strength when paired with resistance training. However, there was little research on creatine supplementation timing and the effectiveness of different timing.
A study done by Jose Antonio and Victoria Ciccone published in the Journal of the International Society of Sports Nutrition has found the answer to that question. The study showed that taking creatine post-workout is superior to taking it pre-workout, from a strength and body composition standpoint.
You can read the full research article here.
Are you looking to gain weight? Preferably in the form of rock hard, lean muscle mass? Then you want to bulk. Before you start doubling your portions and indulging in late-night snacking, you might want to consider a weight gainer. Weight gainer supplements could be the key to packing on pounds with minimal body fat accumulation; hence, the perfect bulk.
Seven components make up a healthy, balanced diet: carbs, proteins, fats, vitamins, minerals, fibre, and water. Of these components, the macros - carbs, proteins, and fats - are the easiest to track. Micronutrients like vitamins and minerals can be trickier, as you might not know what or how much you need.