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ANS Performance

ANS Performance Creatine Monohydrate

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  • CREATINE MONOHYDRATE

    Creatine is involved in the phosphagen energy system, in the regeneration of ATP during short-term, high intensity activities. Creatine exists as both free form creatine and phosphocreatine in the body. Phosphocreatine functions as a storage molecule of energy during exercise.

    Phosphocreatine functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle. When our muscles run out of creatine, our short-term anaerobic energy system shuts down and our muscles can no longer perform optimally.

    From decades of research and hundreds of studies, there are several benefits to creatine monohydrate including:

    • Increased muscle levels of creatine
    • Increased work capacity and improved training
    • Greater increases in lean body mass

    How to Use Creatine:

    The entire goal of creatine supplementation is to saturate muscles stores with creatine. There are two primary way to achieve saturation:

    Pre-Loading Method: Take approximately 20 grams of creatine monohydrate per day for 5-7 days, followed by a ‘maintenance dosage’ of 3-5 g/day thereafter.

    Steady Load Method: Take 3-5g of creatine monohydrate per day. Saturation is typically achieved within 30 days.

    Timing is not really critical with creatine supplementation, but the science suggests that there may be a slightly higher benefit to taking creatine after your workout.

  • Creatine Monohydrate by ANS Performance Creatine at Supplement Superstore Canada

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