Many people prefer and recommend different ways on how to take creatine. Studies show that you get up to a 60% great cell uptake of creatine if you mix it with a sugar base such as fruit juice.

An expert has advised me to never take creatine with orange juice, as it negates the positive effects due to it’s acidity. If you a prone to upset stomachs it is recommended that you take with with cranberry juice to help alleviate the upset.

Creatine shuttles, the theory is that in order to maximize the effects of creatine, it is vital to take with a simple carbohydrate. This will promote an insulin spike which will “shuttle” creatine into your muscles. The basic ingredients in a shuttle contains cretine and dextrose.

So I hear you asking “Why use a shuttle?”

Although it may be more expensive, it is purely for convenice. 1kg containers can be sold for $25-40, and you will get the best of 1 month from a 1kg container of a “shuttle”.

When should I use a “shuttle”?

It should be used on your training days to boost the creatine and dextrose into your muscles, either before or during a workout. On non-training days you should only take your regular creatine supplement.

Take a look at our Creatine Shuttle’s for sale

My friend asked me “Why I am taking creatine when my it is naturally in my body”, the reason is that the majority of people only ingest one gram of creatine from food sources per day.

If you eat a lot of red meat, do not expect to see dramatic results from creatine. One pound of beef equals approximately 2 grams of creatine, and 4.6 grams can be found in every pound of herring.

To see the best effects of creatine supplements, it is no good relying on red meats for your source of creatine, there is simply not enough produced. You will need to regularly take creatine supplements.

Creatine is used by hundreds of thousands of weight trainers across the globe, purely because it helps build their muscles. Creatine does increase muscle size and strength although strenuous workouts are necessary to see good results. The supplement helps you do more reps, and lift more weights when training, although if you do not put the hard work in it is pointless.

It has been said that after at least two months after taking creatine you will see positive results in your muscle size and the weights that you can lift.

Many weight loss supplements come packed with caffeine, and a lot of atheletes use it during training to stimulate themselves. Although chronic caffeiene use will lessthen the boost in strength you receive from your creatine supplement.

Studies have shown that extended caffeine use completely destroys the physical benefits typically afforded by creatine use. By contrast, a single dose of caffeine immediately before exercise either has no effect or even enhances the improvement in strength observed with creatine. Therefore, at least as far as creatine is concerned, chronic caffeine consumption appears to be much more counterproductive than an occasional cup of coffee.

If you are serious about getting the most from your creatine supplement, try to avoid use of caffeine. Studies show that the equivalent of three cups of coffee per day for as little as three days is sufficient to completely negate the benefits of creatine in your system. Although an occasional cup of coffee doesn’t seem to do much harm..

When weight training, it is important to have a strict diet. You may be slim and trying to gain weight and muscle, or you may be chubby and want to reduce fat and gain more muscle.

Although creatine is a great supplement to help you build your muscle, without a good diet it is simply not as effective. To maximise your muscle endurance and size while taking creatine a high protein diet is highly recommended.

Some high protein foods are;

• chicken
• turkey
• lean meats and beef
• fish
• egg whites

So how much much protein should there be in a high protein diet?

Experts say, anywhere from 0.5 grams to 2 grams per pound of bodyweight. So basically, if you are 160lbs, eat roughly 160 grams of protein each and every day, whether you have trained that day or not.

How am I supposed to each that much protein a day!?

You may eat high protein foods all day, but it is difficult to stick with it when your on the move and at work, but an easier way is to take protein supplements. They are mostly powder based just like creatine, and can be mixed with fruit juice. The average protein supplement provides over 20 grams in each serving, and even up to 30 grams.