Text Summary Of This Email
Creatine is considered by many to be the most effective muscle-building supplement on the market.
We get a lot of questions about the best way to use creatine, so I figured Ill take the time to answer them here:
Q: Do you need to have a loading phase when you take creatine?
It used to be common to have a 1-2 week loading phase, where you took 4-5 doses of creatine each day in the beginning. A study in 2006 showed no additional benefit of doing this. It may help you saturate the cells a few days faster, but in my opinion, its best just to let this happen gradually with a normal single daily dose.
Q: Do you need a sugary drink to spike insulin, so it absorbs better?
An insulin spike slightly speeds up the process of creatine getting absorbed, but at the end of the day, it doesnt matter. Even without the insulin spike, the same amount of creatine eventually gets absorbed by the body. The downside of spiking insulin is it can slow down fat loss, make you feel lethargic, etc. I recommend just mixing your creatine in water or with your pre-workout drink.
Q: Does it matter when you take creatine?
It doesnt make a huge difference, although there is one study in 2006 that found a slight advantage of taking creatine close to your workout time. It didnt matter whether the creatine was taken before or after the workout. On your workout day, I recommend simply mixing creatine into Octane about 15-20 minutes before working out.
Q: Does the type of creatine matter?
There are 5 common types of creatine on the market. The main difference is how well the creatine mixes and is absorbed (solubility). Heres a solubility score of the common types of creatine (the higher the score, the greater the solubility).
Micro Crystalized: 0.9
Creatine Monohydrate: 1.0
Creatine Citrate: 2.8
Creatine Pyruvate 5.9
Creatine HCL: 39.3
Creatine HCL is significantly superior when it comes to being absorbed. Its almost 40X more soluble than the most popular form of creatine, Creatine Monohydrate.
Q: How much water do you need to drink to maximize absorption?
Some forms of creatine require large amounts of water to work properly. If not enough water is consumed, the creatine doesnt enter the cell. This causes extracellular water retention (outside of the cell) and bloating.
Here is the amount of water needed for Creatine Monohydrate vs Creatine HCL.
5g of Creatine Monohydrate requires 625ml (21 ounces) of water to maximize absorption.
5g of Creatine HCL requires 10ml (2 Teaspoons) of water to maximize absorption.
I have used creatine monohydrate in the past with success using just a single glass of water, but I did experience bloating. Maybe if I drank 3-4 times that amount of water, this wouldnt have been an issue. That being said, Creatine HCL seems to work well with very little water.
After doing extensive research on creatine
Its clear to me Creatine HCL comes out on top.
This is why we use this in ourNEW Kino Gains formula.
*The Creatine HCL inKino Gainsabsorbs quickly, so you dont have to chug a liter of water to get maximum benefits.
Since it gets absorbed into the muscle cells
You dont get that extracellular water retention (outside of the cell) that is common with other forms of creatine.
No more creatine bloating.
Within weeks your muscles will be significantly fuller, and your lifts will go up.
You will look f*ckn jacked while remaining shredded.
Make sure and try our premium Creatine HCL formula.
Kino Gains
You are going to love this stuff!
Talk Soon,
Greg OGallagher
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