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(More customer reviews)Creatine is the only new supplement that has been proven to generate real results. Creatine Monohydrate Powder is all you need. All the new fancy pills and ethyl ester are just hype. Just put the powder in your mouth and swallow it with the shake to prevent any lost of potency. Use the creatine with the ABC Window of Opportunity formula to get the maximum results.
I follow ABC bodybuilding's article on the Window of Opportunity. Everyone should read this article and use this formula. This is the best guideline on essential supplementation.
Please keep in mind that it is a guide, not a dogma. Do what feels right and what works for you.
The Window of Opportunity is a post-workout shake that I used when I put on over 30 pounds of muscle within 3 months. My bench went from 215 pounds to 450, body fat from 7% to 3%, and mile time from 6 minutes to 5. It works.
Here're the quick basics, although you definitely must read the article yourself.
After the work out, you should consume .22 gram of protein per pound of bodyweight and 5 grams of carbohydrate (half dextrose, half maltodextrin) per 10 pounds of lean muscle mass for bulking, or 2.5 grams of carbohydrate (half dextrose, half maltodextrin) per 10 pounds of lean muscle mass for cutting.
You should also consume 5-10 grams of creatine, 5-10 grams of glutamine, and a multi-anti-oxidant formula. All this must be done over a 45-60 minute period.
The 45-60 minute sequence is vital:
Step One:
Blend 1/3 protein (experiment to find the exact number for you), 1/3 dextrose (simple sugar), and 1/3 maltodextrin (complex sugar) with enough water (water should be at least 92% of the total mixture). Add 500 mg of sodium per liter of water used.
Shake the ingredients well. Put creatine powder in your mouth (5-10 grams when starting, 2.5-5 grams once body is saturated with creatine) and drink the shake to wash the creatine down. It is better to do this than to mix the creatine in water, as that makes creatine lose its potency.
Drink one half of the shake within 5 minutes of working out. After this 5 minutes, allow an additional 10-15 minutes for the solution to settle in your stomach.
Step 2:
After the solution has dissolved in your stomach for 10-15 minutes, consume 5-10 grams of Glutamine and your multi-vitamin with one gulp of the shake.
Continue to drink the remaining half of the shake for the following 30-45 minute period.
It is vital to drink small sips of your shake for the entire 30-45 minute period. This allows for maximum absorption rate of the nutrients into your body.
Step 3:
Take fish oil with a meal, preferably at breakfast.
Take ZMA on an empty stomach, 30 minutes before you go to sleep.
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NOW Foods Creatine PowderCreatine Monohydrate is a naturally occurring compound found in the human body and obtained in the diet primarily from meat and fish.Creatine is a popular supplement among active individuals because of its ability to serve as an energy reservoir, especially during intense physical exertion.During short, intense bursts of activity, the body breaks down adenosine triphosphate (ATP) into adenosine diphosphate (ADP) and phosphate for energy.Creatine helps the body convert ADP back to ATP, providing greater amounts of ATP for energy, which may increase short-term endurance and strength.Creatine can also be stored for later use by cells, creating the "energy reservoir" active individuals desire.*NOW Creatine Monohydrate is 100% pure and contains no additives or preservatives.Creatine may be especially useful for those doing short-term, intense exercise, such as weight lifting, football, basketball, swimming, skiing and cycling.
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