The Muscle Couple has been meaning to write about this subject for quite some time now.

It’s a great topic and there are a lot of different suggestions put forth by many gurus and athletes alike.  We are going to get down to the nitty gritty and offer you advice from the research.

There are few people who have researched more studies on Creatine than Dr. Jose Antonio.  After years of researching the topic his take is straightforward:

“There is no single OTC ergogenic aid that is better for increasing muscle mass, strength and power than creatine”.

“The preferred forms of Creatine are, Monohydrate, Pyruvate, Citrate and Ethyl Ester and all of them should work equally well if dosed properly.”

“There is no evidence creatine causes any of the following mainstream media side effect myths”

• Dehydration
• Muscle Tears
• Cramps

Dr Antonio offers two preferred Dosing Protocols.

1. 5 grams per day Post Workout -preferably in your Post Workout Shake(you can also add Creatine to THE MUSCLE COUPLE MIX)
2. 20gms per day for 5 Days in a row in a loading phase and then a maintenance dose of 2 gms post workout.

You’ll saturate skeletal muscles in about a month on either of these programs.  It’s then better to take a month off and then start again.

Unfortunately there are some people who are “non-responders” to Creatine at any dosing protocol.  But for most of us, this supplement is low risk and high reward.  And very cost effective relatively speaking.

Choose name brands and make sure you buy it online for the lowest possible price.

Good luck!

MIHWCS