Two Tips To Get More from Your Creatine Monohydrate скачать в хорошем качестве

Two Tips To Get More from Your Creatine Monohydrate

Want to get ever better results from your creatine? Watch to learn two science based strategies that actually work. Subscribe to this channel here: http://www.youtube.com/user/ultimatef... Visit web site: http://www.ultimatefatburner.com Links to clinical studies referenced in this video... http://journals.humankinetics.com/doi... http://journals.humankinetics.com/doi... Hey guys, Paul from Ultimate Fat Burner.com here and today I'm going to give you 2 quick tips on how to get more from your creatine monohydrate. I'll be right back in just a couple of seconds, stick around, don't go anywhere. Alright welcome back. In this video I'm going to give you two quick tips on how to get more from your creatine monohydrate. You'll find a link to the clinical studies that I used confirm these tips in the description under this video - by all means check them out, they are there so you know I'm not just making this stuff as I go along. OK, let's get to Tip #1, and it's all about getting more creatine into your muscles. More creatine in your muscles equals more ability for work, and therefore a greater adaptive response and gains. So, how do you get more creatine into your muscles? Well, studies show that stacking it with certain ingredients can help. One study stacked it with sucrose - which just simple sugar, and then a combination of sucrose and alpha lipoic acid or ALA - a nutritional supplement that enhances glucose uptake. A study was conducted with 3 groups of participants... Group #1 took 20 grams/day of creatine Group #2 took 20 grams/day of creatine along with 100 grams per day of sucrose Group #3 took 20 grams/day of creatine along 100 grams per day of sucrose AND 1,000 mg of alpha lipoic acid.... What were the results? the study showed that the group ingesting the a-lipoic acid along with their sucrose and creatine had a significantly greater increase in phosphocreatine and total creatine. So the moral of the story is... Stacking your creatine with sucrose and ALA may get better results from the supplement. If you want to try an experiment, do a 5-day loading phase with 20 grams of creatine monohydrate per day, and stack it with 100 grams of sucrose and 1,000 mg of ALA. After the 5 day loading cycle, you can go back to your 5 or 10 gram/day maintenance dose and see what changes you notice in your training. And of course, if you do this, please let us and our viewers know how it went the comments. That's tip #1. Ok, what's tip #2? Tip #2 is to make sure you're taking pleny of whey protein when you use creatine. One study was performed on 3 groups... 1) A placebo group 2) A group that got approximately .55 grams of whey protein/per pound of bodyweight per day. In other words a 200 lbs person would be taking in almost 110 grams of whey protein per day. 3) And a 3rd group that got .55 grams whey protein/per pound of bodyweight per day and .1 gram/kg of bodyweight per day of creatine monohydrate (a 200 lbs person would be taking in 9 grams). The study found that although not all strength measures were improved by supplementation, those who used the creatine / whey protein combination had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. Alright guys, there you have it; 2 tips to get more out of your creatine monohydrate. I really hope you enjoyed this video, if you did it would be great it you could it a thumbs,and if you think your friends would like it, a share would be cool too. And of course, if you're not subscribed to this channel yet I have to ask you, why aren't you? All the cool kids are doing it. Seriously, be great to have on board. Thanks so much for watching and I'll see you again really soon. Video URL:    • Two Tips To Get More from Your Creatine Mo...