AST Micronised Creatine Monohydrate (1kg)
Manufacturer: AST Sports Science
Product Code: AST.Sports.Creatine.1kg
Category: Creatine

Product Highlights:

- Increase Muscle Torque
- Increase Muscle Energy
- Increase Muscle Endurance

- Increase Muscle Cell Volume
- Increase Muscle Strength
- Enhances Recovery

AST Recommended Dosage:

Loading Phase: (15g - 20g) 3 - 4 teaspoons / day for 3 - 4 days

Maintenance Phase: (5g) 1 teaspoon / day for 6 weeks

Take 4 weeks off and repeat cycle.

For example:

Loading
Upon rising:                       5g
Pre-training (20mins):          5g
Post-Training (with shake):   5g

Maintenance:
5g every day (regardless of whether you train or not) either before training or post-training for 6 weeks.

For best results use:

Take 5g creatine with 40g of high glycemic carbohydrates (i.e. Gen-Tec Pure Carbs). Studies have shown that the insulin spike produced by the carbohydrates produces a larger uptake of the creatine into the muscle cells. For an even higher anabolic insulin spike, add creatine to your post training shake. The combination of Carbohydrates and Protein act synergistically to raise insulin to levels beyond what can be achieved with the same amount of carbohydrates alone. These high levels of insulin have been shown to significantly increase the amount of creatine uptake by your muscles, equating to better performance and greater growth!

Post training recovery shake for maximum recovery and growth!

Protein              30g - 45g
Pure Carbs         40g - 60g
L-Glutamine       5g - 10g
Creatine             5g

Tip:

Drink plenty of water to increase the affect of creatine. 3-4 litre a day will ensure that your body is fully saturated. Furthermore, restrain from consuming caffeine and alcohol as these have diuretic affects and will negate the positive affects of creatine.

Disclaimer:
Use Products as food supplements only. Do not use products as sole source of dietary nutrition. Products are not intended for use by pregnant or lactating women. Products other than protein powders and pure carbs are not intended for use by persons under the age of 18. Protein powder products not intended for use by persons under the age of 16. This publication offers no medical advice. The contents are not meant to be interpreted as professional, medical, or training advice and should not be considered as such. No liability is assumed by Muscle Genesis® for any personal interpretation of the information provided, or the use or misuse of the information contained herein. The information on this web site is intended for informational purposes only. It is not intended to replace the attention or advice of a physician or other health-care professional. Anyone who wishes to embark on any dietary supplement and/or exercise program should consult and receive clearance from a qualified Health-care professional.