Research has thoroughly documented that creatine supplements cause a quick increase in body weight. Depending on who you ask, the suggested side effects of creatine may include:.
If you do not have a scoop included with your creatine purchase and it is in powder form, a kitchen teaspoon may be your best option.
To be precise, 4. Creatine might cause you to gain some weight from the water pulled into your muscles. On workout days, research shows that it may be better to take creatine shortly before or after you exercise , rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2.
This strategy involves taking 20 grams of creatine daily for 5—7 days to saturate your muscles rapidly, followed by 2—10 grams daily to maintain high levels 2, 6.
A teaspoon is about the size of the tip of your finger joint to tip. A tablespoon is about the size of half a ping-pong ball or the size of an ice cube. It is exactly equal to 5 mL. A small spoon, as might be used for eating yogurt from a small container or adding sugar to tea, is about 1 teaspoon in size.
A rounded teaspoon is a larger but less precise measure, produced by heaping the ingredient as high as possible without leveling the ingredient off. A heaping or heaped teaspoon is an even larger inexact measure consisting of the amount obtained by scooping the dry ingredient up without leveling it off. Muscles collect water from the rest of the body when you consume a creatine supplement. They can also take 1 scoop in the morning whether or not they are exercising.
Transparent Labs holds various certifications of compositions for all their products that third-party companies have tested. This product contains 5 g of micronized creatine monohydrate powder per serving and claims to increase muscle size, strength, and performance.
The body more easily absorbs micronized substances, which could make it more effective. The company claims that the product contains only creatine monohydrate, and when taken alone, creatine is calorie- and carbohydrate-free. The company suggests mixing 1 rounded teaspoon of creatine powder with a protein shake or flavored beverage.
However, using protein powders will increase calorie intake. Customers should receive their orders within 8 days, and they can return them within 30 days of receipt if they are not satisfied with the product. This product contains 5 g of micronized creatine monohydrate powder and has no other ingredients.
In addition, according to the Evlution Nutrition website, this product is gluten-free and free of:. The company processes orders within 24—48 hours, and customers should receive them within 7 business days. It also offers a day return policy. The company states that the product is GMP-certified and caffeine-free and does not contain gluten, egg, fish, soy, shellfish, dairy, peanut, tree nuts, wheat, or other allergens.
The company suggests that people take 3 capsules in the morning and 3 in the afternoon on rest days to help reload and recharge their muscles. Athletes who exercise at an advanced level can take up to 10 capsules on non-training days. Customers may benefit from a day money-back guarantee on their first order.
The company claims that third-party companies have tested their products, although they do not specify. Individuals who exercise regularly can purchase this product as a pre or post-workout muscle recovery supplement. Individuals can mix 1 scoop of creatine powder with cold water or any other beverage before, during, or after an exercise session. On rest days, they can take it in the morning. This scientifically-dosed product contains 5 g of creatine monohydrate per serving and is unflavored.
The company suggests that individuals mix 1 scoop with water four times per day for the first 3 days. Then, they can take the same dose of creatine up to two times per day. People can use this product before or after working out. The company has a smartphone app to help with the quality control of its products. Additionally, people who are not satisfied with their product can return or exchange it within 30 days. This creatine product is CGMP-verified and comes with no artificial colors.
Your Cart. Leave a note with your order. Continue Shopping. Your cart is currently empty. Click here to continue shopping. Back Recipes, Events Creatine Monohydrate. Add to Cart. This variant is currently sold out. Inexpensive and very effective. Very fine micronised powder that mixes easily in water and is highly absorbable. Click Here Using Boomers Creatine Monohydrate When we asked our customers how they mix and use Boomers Creatine, most simply add about a heaped teaspoon 5 grams to water, stir and swallow!
Here is a quick video showing the very simple prep! Bottom line is, everyone is different and do whatever works for you.
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