How to Use Creatine

Creatine is one of the few proven supplements. It's an incredibly popular and widely researched ingredient. You will find Creatine at the top of most bodybuilders and athletes essential supplements list. However most beginners are not aware of the benefits you gain from using Creatine and the different types of Creatine.

SO WHAT IS CREATINE?
Creatine is naturally produced in the liver and helps supply energy to cells all over the body but most importantly to the muscle. It’s made out of three amino acids which are L-arginine, glycine, and L-methionine. As well as being produced naturally by the body, we can get creatine from our diet. Such as eating meat and fish but to get the required amount to benefit your workouts you would need to eat massive amounts which is just not realistic. 

There are many benefits to using Creatine. Due to creatine’s ability to supply energy where it’s needed, it’s mainly used by athletes to increase their ability to produce energy rapidly, improving athletic performance and allowing them to train harder. Creatine is very popular amongst athletes who compete in explosive sports and activities, like rugby and weight lifting.

We currently supply our Creatine Chews to many international Rugby Players, Sprinters, Boxers, The GB Canoeing Team and Powerlifters.

WHAT’S THE SCIENCE?
We store creatine in the muscle, with the average 70kg male storing circa 120grams. However, muscles have the capacity to store 160g. The aim of creatine supplementation is to fill up the creatine levels in your body which provides the body with more high-intensity energy. This increase in energy can lead to greater training adaptations. That’s because the body is able to perform more work and create a greater stimulus for growth. The amount of creatine in the muscle is a limiting factor for high-intensity exercise, so an increase in these levels can improve performance quite noticeably.

WHY SHOULD I TAKE IT?
We have access to extensive research on creatine and its benefits for increasing strength, gaining muscle and for high-intensity training is unequivocal. In fact, The Journal of the International Society of Sports Nutrition (Buford et al, 2007) said, in its position paper on creatine, that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing lean body mass during training.”

WHEN SHOULD I TAKE IT?
It's proven that to increase muscle creatine levels, you should take it consistently. There are typically two phases to creatine supplementation: loading and maintenance.

The loading phase involves taking approximately 20g of creatine per day (4 servings x 5g) for 5-7 days. During the loading phase, you should take creatine in the morning, lunch and/or post-workout, depending on when you train. The primary objective of the loading phase is to increase muscle creatine levels quickly.

During the maintenance phase, where 3-5g per day is normally sufficient. The most optimal time to ingest creatine is pre and post-workout.

WHY VOW NUTRITION CREATINE CHEWS
The VOW Creatine Chews have been designed to allow you to conveniently load creatine at the correct times in a very easy and enjoyable way. 

Most athletes struggle with the loading phase, as you would normally be mixing a powder with water on a few daily occasions. However with each chew only being 3 calories and using the added dextrose to support the quicker uplift into the bloodstream Creatine Chews are a very effective option.

Also maintaining the 3-5g required daily amount of creatine is made very easy, as the chews can be taken whilst traveling to your workout and immediately after finishing exercise.