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On heavy and intense training days take 2 capsules prior to workout and 2 capsules at night, for maximum muscle protein synthesisUse at least 1g of Creatine 3-5 days per week
Dietary requirements and recommendations
A typical adult adult consuming a diet composed solely of protein, carbohydrates and fat will meet the daily requirement for protein for an energy requirement of 250-300 calories. However, the daily requirement for creatine will remain somewhat high, since you need enough creatine for the energy that your tissues utilize in the exercise of your muscles.
There are a number of factors that affect your body's creatine synthesis rates. These factors include body weight, sex, age, exercise program, diet and age/gender.
Protein is your body's source of energy and the main source of the amino acid glycine. However, you can't obtain the essential amino acids from protein alone because your liver can't convert the amino acids to their use in your muscles for energy production. That is why some people who are vegetarian or are not otherwise eating enough protein will take supplements to boost the amount in their bloodstreams.
If you are going to be training intensely and consuming a lot of carbohydrates and protein throughout the day, creatine becomes your most valuable supplement. As mentioned above, creatine's main purpose in your body is to produce energy. When you begin training, your body produces ATP for the use of aerobic metabolism, which requires the energy generated by the breakdown of glycine. Since you are not supplying oxygen to your muscles, your muscles cannot use ATP, which would lead to muscle fatigue. Therefore, if you are training heavily and consuming a lot of carbohydrates throughout the day, your muscles are producing a lot of ATP for you.
As a result, supplementing creatine at night may be your best option as a recovery supplement to increase your muscle production rate at a time when you are already at peak performance. Studies have shown that creatine can increase muscle growth rate in the short term by an additional 15%. Supplementing creatine at night gives you the opportunity to increase the amount of creatine that your muscles use, helping to improve performance in the gym, on the field, and off the field.
Your typical adult human consumes approximately 120-140 calories a day. If you are consuming 100 percent of your calories from carbohydrates, your daily requirement for protein will be 100-150 grams. As a result, creatine can be considered an important supplemental supplement. If your glycine levels fluctuate, you need to consume approximately 300 milligrams of creatine per day to maintain muscle mass
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