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    ALL BLOGS — Creatine

    SUPPLEMENT TIMING

    Supplement Timing

    Supplement Timing

    We get a lot of questions regarding, what supplements should I take.  How do I take them and when.  Choosing the right supplement to help you achieve your goals is just as important as knowing the right time to take them to deliver desired results. Believe me when I say that there is no miracle product out on the market that will shed the pounds and put on muscle without hard work and determination.  So, once you have structured your fitness program and created a Macro (diet) plan it is time to pick out supplements.  This is where confusion sets in.  There are so many choices with different ingredients and brand names.  Which ones are safe? Which ones will deliver results? How much should I take? When should I take? Hopefully this article will assist you with these questions.  

     

    WHAT TO AVOID
    • Do some research on the products, investigate the ingredients. Some ingredients have actually been banned by government agencies but can still be found in preworkouts and other formulas.
    • Avoid Proprietary blends as seen below. While companies have claimed Prop blends help them protect their formulas, it has created questionable actions.  Some companies have been caught spiking their formulas with the cheaper ingredients to cut costs down. 

     

    WHAT TO TAKE AND WHEN TO TAKE THEM

    BEFORE BREAKFAST

    WHEY PROTEIN

    During your sleep your body is in a catabolic state, meaning it will feed off of your body’s fats and muscle tissue for fuel during this time.  The best way to avoid this is to, upon waking, consume whey protein which will deliver all of your essential amino acids to turn your body into an anabolic state and start building muscle.

    Recommended: 20-30g

    FISH OILS

    I am a strong believer in Fish oils for their many benefits to the body.  They are a great source of Omega 3s and are excellent for joints and muscle recovery.  This is very important, especially when in the middle of extreme training.  Muscle and joint soreness can increase recovery time and slow down your process towards reaching your goals. Combine Fish Oils with BCAAs or Whey Protein to jumpstart protein synthesis and build more muscle.

    Recommended: 2g

    30 MINUTES BEFORE WORKOUT

    CAFFEINE

    Caffeine Anhydrous is a natural stimulant made famous by Coffee and popular energy drinks.  There are many positive effects caffeine can have on the body.  It has been shown to increase metabolism leading to additional weight loss and reduction in body fat.  Caffeine can increase energy levels leading to more endurance during exercise with reduced fatigue. Has been proven to improve concentration and mental awareness. (300mg found in UXO Preworkout)

    Recommended: 200-300 mg

    L-ARGININE

    L-Arginine is a valuable precursor of Nitric Oxide.  N.O. is vital to increasing blood flow towards your muscles during intense activity.  This delivers additional nutrients to the muscles causing improved endurance, strength, and recovery. (3g found in UXO Preworkout)

    Recommended: 5-10 grams

    CITRULLINE MALATE

    Citrulline Malate is similar to L-Arginine in that it increases N.O. levels.  Proven to be more efficient in the process than L-Arginine itself, and showing many of the same benefits.  However Citrulline Malate clears ammonia from the tissues reducing fatigue and has shown rebuilding elements reducing recovery time in between gym sessions.  Some will argue the benefits of Citrulline vs. Citrulline Malate.  Citrulline Malate is in fact Citrulline with a Malic Acid attachment allowing it to absorb quicker into the muscle allowing for faster response. (6g found in UXO Preworkout)

    Recommended: 6 g

    BETAINE ANHYDROUS

    This compound is derived from the amino acid Choline, and can be found in sugar beets. Has gained praise as performance enhancer and is now found in many preworkouts. It protects cells from stress, supports joints and liver health. Can even improve cholesterol levels.  Studies have also shown improved strength and endurance in high stress activities. (2g found in UXO Preworkout)

    Recommended: 1-3g

    BETA-ALANINE

    Beta-Alanine is a precursor to carnosine which delays fatigue and improves performance.  Its most popular form is found in the trademarked CarnoSyn.  CarnoSyn can increase size, strength, and lean muscle mass. When combined with Creatine, this can lead to greater increases as compared to just using creatine alone. (2g found in UXO Preworkout, Combine with UXO Creatine for optimal performance).

    Optimal dosage: 2-6g

     

    SUPPLEMENT TO TAKE DURING YOUR WORKOUT


    BRANCHED-CHAIN AMINO ACIDS (BCAAS)

     BCAAs are comprised of 3 naturally occurring ingredients (Leucine, Isoleucine, and Valine).  These are the building blocks of protein synthesis and reducing protein degradation. This reduces fatigue and improves overall performance in the gym.  Leucine is the activator for protein synthesis in this formula.  It is important that your BCAA contains more Leucine than the other counterparts to ramp up effects. (5g found in UXO Preworkout and UXO BCAA)

    Recommended: 5-10g in 2:1:1 ratio before and intra workout.

    GLUTAMINE

    Glutamine is a very popular ingredient with the weightlifting community.  It does support immune system functions as well as lean muscle mass gains, and reduction in fat.  The main benefit of this ingredient is to remove ammonia much like Beta-Alanine.  However Glutamine regulates your body’s acid-base balance reducing muscle soreness after high intensity training. (2g found in UXO BCAA/Recovery product)

    Recommended: 5g Preworkout, and 5g intra

     

    SUPPLEMENTS TO TAKE AFTER YOUR WORKOUT

    WHEY ISOLATE

    It is essential to take a protein within the 30 minute anabolic window of completing your workout.  Consuming 20-30g can increase your delivery rate of EAA, CAA, NAA, to the muscles.  Will reduce muscle catabolism and assist with recovery.  Perfect when combined with glutamine

    Recommended: 20-30g

    CREATINE MONOHYDRATE

    Creatine Monohydrate has some stigma around it with bloating and flabbiness.  However, it is one of the most researched ingredients in supplementation and has been proven to increase strength, power, and LEAN mass. Creatine is found in many of our food sources and already being ingested by many without even knowing it.  It is important to supplement it in order to get higher dosages to deliver desired results.  Important to take preworkout and post workout.  It has shown that taking this ingredient immediately following the workout lead to increases in strength and FAT-FREE mass compared to just preworkout. (6g found in UXO Creatine)

    Recommended: 5g-10g daily

    SUPPLEMENTS TO TAKE BEFORE BED

    CASEIN PROTEIN

    Casein is a slow digesting protein.  This is important to have before going to sleep to aoid the body going into a canabolic state.  Reduces protein breakdown by keeping nutrients and amino acids in the body that it can use as fuel rather than consuming fats and muscle tissue.

    Recommended: 20-30g

    THE IMPORTANCE OF CREATINE

    THE IMPORTANCE OF CREATINE

    Creatine is a staple in your supplement lineup if you are looking to increase size, increase strength, and quickly recover from workouts.

    SO, WHAT IS CREATINE?

    To start, Creatine is produced naturally by our own bodies and found in many food products we eat today. It increases protein synthesis which is necessary for building muscle. The more efficiently your body creates protein synthesis, the faster you can produce muscle tissue. Creatine improves your body’s ability to produce adenosine triphosphate (ATP), which is a raw source of energy, allowing you to push your muscles to new limits.  At the same time, Creatine pulls water from the body into the muscles giving them a fuller look and keeping them hydrated, leading toward improved performance in the gym.*

     

     

    TAKING IT CORRECTLY

    It is important to take Creatine prior to working out for all the benefits listed above. It is also important to take it post workout to absorb into the muscles, allowing for quicker recovery. Some may ask, “If Creatine is so important, why did we not put it in ourPreworkout like other brand names?”

    Well, there are different ways to take Creatine, and we want to be able to meet the various needs of athletes today. Research has shown that 5-10g is all that is needed per day. However, many of the leading name brands include much less than that amount in their Preworkout formulas. Some athletes prefer to cycle on and off Creatine. By loading, they will take 20g or more to saturate their muscles giving them quicker access to the ATP, delivering faster gains. When loading, you cycle a month on and then cycle off of Creatine (eliminating it from their diet) for another month.

    With a Creatine free Preworkout, you can now do this and not have to sacrifice giving up your favorite Preworkout.

     

    So which is the best time to take Creatine, before or after a workout?

    Well, there are several ways to look at it. Creatine creates more ATP for your muscles, leading to more endurance and ability to lift more weight if used prior. If you use it post workout, you are fueling your muscles with necessary nutrients to replenish what is lost from workout. That being said, some research has identified that if should be used both before and after. That is up to the Athlete.

    Warning on Creatine.

    Creatine pulls water into the muscles and is valuable for increasing strength and size. Because of this, it is important that you continue to drink water during your workout and after.  If not, you could easily become dehydrated which could lead to medical problems.*

     

     

    *These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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