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Want to make DOUBLE the gains you are currently making? If so, I need to say something first…
TOLD YA SO!
Yep! I’ve been preaching something for almost 10 years that I now have concrete proof for! I’ve always just used logic and my understanding of how the human body works to justify my position on this…but now a STUDY has confirmed it! Here it is…
TAKE CREATINE AFTER TRAINING, NOT BEFORE
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Let’s do the logic first, then I’ll get into the study.
Creatine is NOT a pre-workout “energy” supplement. Creatine does NOT give you a buzz. It is NOT a stimulant like caffeine or ephedrine or you fav pre-workout.
Weight training depletes creatine phosphate levels inside our muscles. As lifters, we want to optimize the availability of creatine phosphate because this will allow us to train with more intensity, do more reps and stimulate more muscle fibers to grow.
We optimize and maximize this availability by supplementing with creatine. Doing so typically causes an increase in creatine phosphate stores of 10-40%!! Great quality and cheap creatine in UK/Europe here.
So the best time to take creatine is AFTER you’ve already depleted the muscle. Your body is then PRIMED for the uptake of new creatine – it’ll just SOAK it all in. Taking creatine BEFORE training makes no sense.
THE NEW STUDY SHOWING DOUBLE THE GAINS
It was carried at the University of Florida with 19 lifters split into 2 groups.
- One group took 5 grams of creatine BEFORE training
- One group took 5 grams of creatine AFTER training
Both groups did the same workout – 5 days a week for 4 weeks.
At the end of the trial, the AFTER training group gained TWICE as much lean body mass on average, but also…
LOST 2.2 pounds more fat than the BEFORE group! They could also bench more i.e. better strength gains. You can now see how creatine is NOT simply a bulking supplement; it’s also incredibly beneficial when on a shredding cycle. It’ll help you continue to make gains while you cut up. That’s why it’s a highly recommended supplement in my Total Six Pack Abs diet and training program.
Researchers in this study concluded…
“It appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength”
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This is huge! All the years I’ve been teaching this concept because it is obviously better, but even I had no idea the difference could be this profound! By the way, calories and macros were the same in both groups.
BOTTOM LINE: Take your 5g daily creatine AFTER your THT training sessions. You can put it into your post-workout whey shake ~ Mark McManus 🙂
P.S. Getting lean and having a six-pack all year round is the ultimate goal! But I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
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