Adding Creatine To Your Protein Powder For Best Results

A lot of the time it’s the simple things that can make the biggest impression on your training progress. Take for example Creatine Monohydrate, adding just 5g (approx 1 teaspoon) of the white stuff to your post session protein shake can result in significant improvements in power endurance, output and overall muscle size and bulk. Creatine has had as much and if not more research around its ergogenic (benefit) effect to training as protein has, meaning it’s well supported too! 

Adding creatine to your protein shake is a great option as it enables you to get your supplements down you in one go, but there are a few things to note when taking creatine 1.) Only take it for 4 weeks at a time (4 week cycle), and 2.) Do not exceed the recommended dosage which is approx 0.2-0.3 grams of creatine monohydrate per kg of bodyweight for the first 3 days (loading phase to achieve tissue saturation), followed by 3-5 grams a day in order to maintain the muscle creatine stores (maintenance phase).

Check out the infographic Creatine : Loading, Maintaining, Flushing…Do It, But Do It Right! for more info on good practice for creatine supplementation.


About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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