How much Super Creatine should you be taking every day?
Creatine has consistently been found to increase muscle mass and strength. Every day, about 1-2 grams of creatine are irreversibly converted to creatinine in the human body. However, ingestion of creatine-rich foods or supplements such as Bang Master Blaster, which contains Super Creatine and creatine, also helps the body to compensate for creatine losses, as well as provide ergogenic effects. Over 90 percent of creatine is stored in skeletal muscle.
The result of creatine supplementation on muscle metabolism is a widely studied area for muscle growth and strength. Creatine supplementation has been shown to have various effects on skeletal muscle metabolism including increasing glycogen stores and lean muscle mass, as well as decreasing oxidative stress and inflammatory responses. This leads to improvements in muscle strength, which may translate to improvements in physical performance. Traditionally, creatine has been mainly applied by athletic populations involved in high-intensity exercises.
Some of the possible physiological causes of creatine:
- – Increases in high-energy phosphate metabolism
- – Increased satellite cell activity
- – Increased cellular swelling, increasing anabolism.
- – Creatine increases muscle insulin-like growth factor 1 (IGF-1)
- – Creatine increases the anabolic signaling pathway mTOR
- – Creatine reduces myostatin
- – Creatine increases satellite cell activity which can increase muscle mass
One of the biggest debates among researchers is the recommendation of how much creatine to use for maximal increases in strength and size and the frequency (i.e., one or many times a day). Researchers from Canada gave two different dosages of creatine to athletes over time:
– 12 grams over two weeks, or
– 8 grams over a three-week period.
The subjects were assigned to a resistance training protocol for duration of the protocol.
The researchers found that both the larger and smaller doses of creatine (i.e., 12 and 8 grams) resulted in similar increases in size and strength compared to the placebo group. Additionally, the groups taking creatine before and after exercise resulted in increased muscle mass.
The researchers concluded for optimal gains in muscle mass and size, athletes looking to get the best gains should use creatine both before and after exercise. The researchers found that athletes looking to get the most gains in size and strength should include 4-6 grams of creatine before and 4-6 grams of creatine after exercise.
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Bro-Science or Pro-Science? There has been some debate on the validity of nutrient timing. This latest study suggests that taking protein pre and post workout may be more critical when dieting. A recent study examined a calorie restricted diet for 8-weeks. One group consumed 28 grams of carbohydrates pre and post-training, while the second group consumed 28 grams of whey protein pre and post-training. Both groups consumed roughly 1 gram of protein per pound of bodyweight. 28 grams of whey protein consumed pre and post workout led to both greater increases in lean muscle mass, greater fat loss, and bench press strength than carbohydrates. It may be possible that while dieting, protein intake pre and post-exercise may be even more important than when not dieting. My nutrient timing strategy is 40 grams of SRO whey protein isolate and 1 Scoop of Bang Master Blaster pre and post-exercise. #Muscle #Fitness #Fit #Bodybuilding #Model #Fitnessmodel #Bodybuilding #BangEnergy #EnergyDrink #Energy #PreWorkout #PostWorkout #BCAA #CrossFit #Protein Dudgeon WD, Kelley EP, Scheett TP. Effect of Whey Protein in Conjunction With a Caloric-Restricted Diet and Resistance Training. J Strength Cond Res. 2017 May;31(5):1353-1361.
For optimal gains in strength and size, take Bang Master Blaster before exercise and Stim-Free Bang Master Blaster Post Exercise. Bang Master Blaster is the only product on the market to contain both creatine monohydrate and Super Creatine (Creatine bound to Leucine). The total dose of creatine in each product is 5 grams, so taking both products would equal a combined dose of 10 grams.
Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JD. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res. 2011 Jul;25(7):1831.
Farshidfar F, Pinder MA, Myrie SB. Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action. Curr Protein Pept Sci. 2017;18(12):1273-1287.