The announcement of "NEW" never gets old, does it? So what's the newest creatine supplementation strategy for maximizing your lean muscle gains?
That's what BI wanted to know, and thought you might, too. So we asked a real creatine expert, Dr. Darren Candow (PhD), to give us the inside scoop. Candow has published numerous studies on creatine supplementation in peer-reviewed scientific journals. He is an associate professor in the Faculty of Kinesiology & Health Studies at the University of Regina. BI asked Candow if, based on the results of his most recent studies, he could recommend a new strategy of using creatine supplements like our best-seller, CREATINE SELECT.
Candow told us:
"The 'new' strategy is to consume around 0.05 g of creatine/kg (2.2 lb) of body weight immediately before, and again immediately after, resistance exercise. Each dose of creatine should ideally be combined with 30 g of whey/casein protein."
To show you how the new strategy plays out, below we've listed a range of body weights with corresponding doses of creatine and protein. Body weights in the lower range are suitable for women.
Body Weight |
Creatine Dose
(take pre- & post-workout) |
Protein Dose
(take pre- and post-workout) |
250 lb (114 kg) |
5.68 g
|
30 g
|
220 lb (100 kg) |
5.00 g
|
30 g
|
200 lb (90.8 kg) |
4.54 g |
30 g |
180 lb (81.8 kg) |
4.09 g |
30 g |
150 lb (68.2 kg) |
3.41 g |
30 g |
130 lb (59.1 kg) |
2.95 g |
30 g |
110 lb (50 kg) |
2.50 g |
30 g |
Measuring out your dose of protein will be easy, since there are about 30 g of protein in 1.5 scoops of ULTIMATE MUSCLE PROTEIN or MUSCLE PROVIDER. But what about creatine? Unless you have a high-tech scale, you won't be able to measure CREATINE SELECT down to the tenth or hundredth of a gram. Nor is it really necessary. There's a simpler way.
CREATINE SELECT contains creatine H2O (monohydrate), the most bioavailable and scientifically-proven form of creatine available. This is the same type of creatine used by Dr. Candow and his colleagues in his studies. To determine how much CREATINE SELECT you need to take before and after you train, simply choose the serving size from the chart shown below that most closely matches the creatine dose that corresponds to your body weight in the chart shown above.
CREATINE SELECT |
Amount of Creatine |
1 scoop |
5 g |
3/4 scoop |
3.75 g |
1/2 scoop |
2.5 g |
For example, if you're a 110-lb woman, then using this new supplement strategy you would take 1/2 scoop of CREATINE SELECT and 1.5 scoops of ULTIMATE MUSCLE PROTEIN or MUSCLE PROVIDER right before you train. You'd then repeat this procedure after you finish your workout.
If you're a male weighing, say, 180 lb, then you would take 3/4 scoop of CREATINE SELECT and 1.5 scoops of ULTIMATE MUSCLE PROTEIN or MUSCLE PROVIDER before and after your workout.
Try out Dr. Candow's new supplement strategy. And as always, please let us know what kind of results it produces for you. We care!