All you gotta do is check out the choices we made below and pick the one that works best for you. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! In order to view the gallery, please allow Manage Cookies. Sponsored content Working out is the first step that you need to take in getting your body into shape.
More Videos. So what are the positives to powder? Powder is more affordable, and we know that month on month the supplement shopping list can add up. During the loading phase, you will be taking sometimes three to five times the recommended 3 — 5 mg dose. In pill form that means three times the pills, meaning you will see your supplies quickly diminish at the start of each cycle. In pill form, creatine must first be digested before it can be used by your body. As a powder, it can be more readily absorbed.
This is a major plus in favor of powder for anyone taking several supplements on a regular basis. Why create another obstacle for your digestive system if an alternative is available?
But how does the speed with which you digest creatine matter? There is much debate about the effectiveness of when to take creatine, but there is no conclusive evidence to suggest it is best when taken before or after exercise.
The unanimous opinion suggests a loading phase should be implemented, wherein you take three times the normal daily amount of creatine every day for two weeks to saturate your cells. How quickly creatine is then absorbed into your system, subject to future studies, does not necessarily alter the results of your workout as long as it is loaded constantly in your system.
Variety is key, and by choosing powder you will be able to create health cocktails of your own creation. In doing so you can cut out blends and make your own, based on what you want. Pros And Cons of Creatine Pills. Creatine pills have the major advantage that you can bring them with you anywhere you go.
Capsules may also make it easier for you to get the exact measurement every single time. Because you only take a few grams, even a small spill of powder might change how much you take. Pros Convenient to bring with you in your gym bag for taking at any time of the day Easier to get the exact right dosage every time Tends to have less wastage from spilled or difficult to reach tubs.
Cons Not ideal for loading phases with multiple pills Slower to digest and absorb. The only main differences are these. Convenience Pills give you a convenient way to bring any kind of health and fitness supplement with you. Absorption Powder supplements tend to be easier for your stomach to absorb, and therefore faster to get processed and delivered to muscle tissue.
Choosing One For Your Lifestyle The easiest way to pick the right creatine supplementation is to look at it from a convenience point of view. Isaac Robertson. Supplements 18 hours ago. Fitness 1 year ago. Supplements 2 months ago. Diet 6 months ago. Fitness 8 months ago. Supplements 7 months ago.
As far as digestion goes, the gel capsule, which is a protein, should break open once it hits the acidic contents of your stomach and the creatine contained should undergo the same digestive process as the powder. To maximize creatine levels in your muscles, it's recommended that you take the supplement with a simple carbohydrate. The powdered creatine can be mixed in a cup of juice or blended in a fruit smoothie.
If you take creatine capsules, instead of water take it with a cup of juice. If your goal is to build muscle, the International Journal of Sports Nutrition and Exercise Metabolism found that taking creatine with whey protein helped improve lean body mass better than a placebo. Add the protein powder to your fruit smoothie or creatine and juice mix. Although creatine is considered safe, don't take a higher dose than recommended.
High doses may affect your kidney, liver or heart health, according to MedlinePlus. Also, creatine increases muscle fluid retention, so be sure to drink plenty of water when supplementing to prevent dehydration.
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