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Creatine Monohydrate (CM)


Next to whey protein, no supplement has received as much scientific support as creatine monohydrate. In fact, there’s over 15 years of unquestionable support from peer-reviewed research and athletes. Studies demonstrate that creatine increases strength, power, lean body mass and muscularity. Its mass-promoting effects are achieved by several mechanisms that upregulate when creatine monohydrate ingestion is combined with resistance training. Most current research shows creatine ingestion and exercise significantly blunt myostatin levels better than exercise alone. Myostatin is a recently discovered catabolic regulator of muscle mass and consequently acts on skeletal muscle as a growth inhibitor. In addition, recent studies indicate that creatine augments highly anabolic IGF-1 levels in skeletal muscle, providing a potent signal for sustained muscular growth. Finally, creatine ingestion results in increased muscle cell volume by driving water into cells. Not only does this action make your muscles look bigger, but it also provides another stimulus for anabolism.

Before your workout mix 5-10 grams of creatine monohydrate with your pre-workout whey protein isolate drink.

After your workout, mix 5-10 grams of creatine monohydrate with your post-workout whey protein isolate shake.

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Road to Recovery


Making the right moves after a workout is critical for growth.

After every workout there is a 45 minute window when your muscles act like a sponges and are able to suck any available nutrients in your bloodstream that will aid in your recovery. This is why one of the best times to take a supplement is right after your workout is over. Combine the right nutrients, and you can maximise muscle growth and recovery even further. The top 3 to make sure you stack are:

1) Creatine
Study after study shows that creatine can easily add 10 pounds of lean muscle to your frame and boost muscle strength by a good 10% or more. The proven compound also pulls water into muscle cells which stretches them and turns on processes that lead to long-term muscle growth.
2) Dextrose
This sugar has the exact same structure as you blood sugar (glucose). This means it requires no digestion and basically gets absorbed straight from your gut into your bloodstream. This helps to spike insulin production, opening tiny “doors” on muscle fibres that allow nutrients to rush inside.
3) Alpha Lipoic Acid
A powerful antioxidant that can aid muscle recovery, alpha lipoic acid scavenges free radicals from your bloodstream. It also provides another benefit by enhancing insulin’s action at the muscle. This makes it more potent for pushing glucose, creatine and amino acids into your muscle fibres.