What I want is a product that makes me stronger and able to lift heavier weight and increases my energy levels during a workout and when I'm reducing calorific intake. I have listed here the things that I look for in a supplement that does this:
Most of my energy comes from wholefood eaten during small meals consumed at regular intervals say between 2 - 3 hours throughout the day. This is the best way to ensure that I have enough nutrients/calories/energy to perform the workout and recover and rebuild from this training stimulus.
The body has three main energy systems:
The first, the phospocreatine system is initiated when the muscles are used to employ explosive force such as lifting, pushing or pulling a weight and is depleted very rapidly over a period of between 0 - 30 seconds. The theory is that you consume extra creatine from that contained in wholefood which the body then stores and enables you to perform more repetitions or move a heavier weight. The increase in strength should then facilitate increased muscle stimulus and growth. There are other claims made from creatine usage:
Creatine is available in different types - Ethyl Ester, Acetyl L - Creatine, and Monohydrate and there are two different approaches to taking it. The idea is to saturate the skeleton and skeletal tissue where it is stored by a process of either:
pre-loading it over several days and reducing intake incrementally over a period of several weeks
taking a small amount daily, say a heaped teaspoon, for a period of 6 - 8 weeks then discontinuing use for 1 - 2 weeks before recontinuing use to give the kidneys a break from passing it
My experience from pre-loading Creatine Monohydrate is that it causes my stomach to bloat due to water retention in that area, gives me stomach cramps and has a laxative effect. I prefer to use Creatine Ethyl Ester as the esterisation process is designed to negate these effects and I don't need to go to the bother of measuring doseages during a loading phase.
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