1/4 Teaspoon Equals 500mg Of Our Explosive Creatine! Nothing But Pure Creatine Powder! Fresh And Powerful!
Yes get a full 500mg serving per each small 1/4 teaspoon dosage!
Creatine monohydrate more commonly known as creatine is the most common form of creatine in use today. We carry creatine monohydrate with no fillers or additives of any kind. Most companies selling creatine today sell it mixed with other bulking agents, artificial flavors, artificial sweeteners and artificial colors. It is generally difficult and often impossible to determine the amount of creatine in the supplement.
Creatine can be mixed with shakes, juice or water and flavored as desired. Best consumed within twenty minutes of mixing. When not utilized by the body creatine is excreted by the body as creatine and creatinine. Many body builders use creatine powder to help increase muscle mass.
Creatine is an amino acid. The body produces creatine when it breaks down proteins into amino acids for the body's nutritional needs.
The Loading Phase: The concept of a loading phase came from the scientific studies done in the early 1990s. A 1992 study by Harris found that a low dose of creatine monohydrate (one gram) produced only modest increases in the blood level of creatine and no appreciable increase in muscle. Other studies with low dosages had similar results. On the other hand, Harris discovered that five grams given four to six times per day resulted in a sustained rise in blood levels and a significant accumulation of creatine in the muscle fibers. It was therefore determined that higher creatine levels in muscle could only be achieved if there were a consistent elevation in the amount of creatine in the blood stream over a prolonged period of time.
The question then became how long this loading period had to be. It turns out not to be that long at all. Harris gave his study subjects 30 grams of creatine per day, which by today's standards is a very high dose, even for the loading phase. Study participants weighed around 80 kg (175 lb) and engaged in only light exercise during the course of the study. Harris found that the muscles could only absorb so much creatine. After the maximum level had been reached, the excess amount was converted into a waste product called creatinine and excreted in the urine. Harris discovered that on the first day of supplementation 40 percent of the administered dose was excreted. This amount rose to 61 percent on the second day, and 68 percent on the third day. So by Day Three, two-thirds of the creatine consumed was wasted!
An unpublished study referred to by Dr. Balsom in his review article shows the effectiveness of the loading and maintenance concept. In this study, participants received 0.3 grams of creatine per kg of bodyweight every day for 6 days. (For a 70 kg person, this would be 21 grams per day.) That dose produced a significant increase in total creatine levels in skeletal muscle. Creatinine excretion was not measured. After this loading phase, the amount of creatine was reduced to 0.03 grams per day per kg, which is roughly equal to 2 grams per day for a 70 kg person. On this low dose, muscle creatine levels were maintained at the high level originally brought about by the loading phase. Unfortunately, this study did not reveal how much the participants exercised, if at all. Nevertheless, this study demonstrates that high loading dosages do not need to be continued over a long period of time. If you keep taking high doses of creatine after your muscles have been loaded, you're basically unloading; that is, unloading your cash. Your money is being flushed down the toilet. It's also likely that you're putting stress on your organs of elimination, such as your liver and kidneys. They will have to work harder to get rid of all that excess creatine, and that's not healthy.
The total amount of creatine per day ranges from 12 to 20 grams, depending on your bodyweight and exercise intensity. A rounded (not heaping) teaspoon is equal to five grams, so your loading dose would be two to four rounded teaspoons. There are also five-gram plastic scoops on the market which allow for more precise measurement, but they are currently not provided in creatine containers. Hopefully, at least some of the supplement companies will seek competitive advantage by providing consumers with a convenient measuring scoop in each container of creatine, just as the industry already does with protein powders. For now, you may have to use a teaspoon and guess a bit in your measurements.
Your loading dosage should be divided into two to four servings. Servings should generally not be greater than five grams since larger doses can produce diarrhea in some instances. You should also drink a half-liter (pint) of water with each dose. The loading phase should last from five to seven days if you are a meat-eater, and seven to nine days if you are vegetarian. (Vegetarians have lower initial levels of creatine stored in muscles.)
These recommendations are based on two major factors. First, the total amount of creatine storage capacity in your body is directly related to your muscle mass. Ninety-five percent of the body's creatine is found in skeletal muscles. There is no creatine in bones or bodyfat, and only small amounts in the heart, brain and testes. Also, while there are some variations in the creatine content of individual muscles, on average every kilogram of muscle (2.2 lb) has around four grams of creatine in it. As a result, the more muscle you have, the greater the quantity of storage space available. This increases the amount of creatine you need to load proportionally.
Second, the amount of creatine you need for your loading phase depends on your exercise program. Even a sedentary 70 kg (155 lb) person uses up two grams of creatine each day. Rates of creatine metabolism for active individuals are much higher. Consequently, you will be "burning" part of your creatine dosage even while you are loading it. This means that not all of your loading dose goes into your muscles' storage bins. Part of it gets used up for fuel during your workouts. The amount consumed, of course, depends on the workout level of your exercise routine, which is a combination of its length, intensity and frequency. That is why the loading dosage for a 70 kg athlete varies from 12 to 16 grams and the dosage for an athlete over 100 kg (more than 225 lb) ranges from 16 to 20 grams per day.
Base your loading dosage on your present bodyweight. Don't think "I want to weigh 225, so I'll load at that level." While creatine will help you to gain muscle mass, taking too much too soon can definitely set you back, particularly if you wind up getting diarrhea from overdose. (Try putting on weight if you have the runs!) Start out with the appropriate loading dose based on your current weight, and then change your maintenance dose over time as you gain size. This approach will keep your creatine stores full at all times and will minimize the amount of nutrient (and money) you waste.
The Maintenance Phase: The maintenance phase is the period of time after your loading phase. Once you have filled your muscles with creatine to their maximum capacity, you only need to consume enough creatine to keep your storage bins full at all times. It's similar to topping off the tank of your car's gasoline supply. That way you can gain all of the benefits of creatine supplementation without placing undue stress on your kidneys.
Maintenance dosages are also related to your exercise level and bodyweight. As we noted earlier, both of these factors influence the amount of creatine you need. The higher your workout level, the more creatine you will metabolize during your physical activity. Also, the more muscle you have, the more storage capacity you have to keep full. The recommended dosages are shown in Table 3. Your dosage should ideally be divided into two or three servings. Servings should be no more than five grams, since larger doses have caused diarrhea in some athletes. You should also drink a half-liter (pint) of water with each dose. If you eat more than a half-kilo (about a pound) of meat each day, you should reduce these dosages by a gram or two depending on your consumption. If you are a vegetarian, you should increase these dosages by the same amount to account for the lack of dietary creatine.
The Best Way to Take It: Creatine monohydrate is a white powder that resembles table sugar. It is odorless and virtually tasteless. If you notice an odor when you open the container, or if you are able to taste something bitter in the liquid you drink it with, this indicates the presence of an impurity. Your creatine has either been cut with another less expensive ingredient or there has been a mistake in labeling at the supplement factory. This is where our SharpWebLabs.com reputation comes in! We strive for only the best in supplement purity, potency, quality control, as well as bang for your buck! In either case, you should return the unused container to the manufacturer and demand a replacement. Please note, however, that such impurities are quite rare. We just want you to be prepared in case the unusual happens.