CHANGE YOUR FLAVORS
Are you an athlete dedicated to pushing your limits? If you've already dialed in your protein intake and have a fitness routine that's on point, it's time to introduce a game-changer into your regimen: Ascent Clean Creatine.
Sourced exclusively from Creapure®, our latest workout essential uses only high-quality ingredients based on scientific research to support your fitness pursuits. From bolstering strength to boosting endurance, creatine proves to be a versatile ally for athletes engaged in various disciplines, from weightlifting to endurance sports.
If you're curious about introducing creatine into your routine, we've got you covered. We'll explain what creatine is, its benefits, and dispel myths about when and how to use it for your workouts.
Creatine, a compound essential for energy production in muscles, is synthesized in the kidneys from a combination of three amino acids: methionine, arginine, and glycine. It's a unique molecule formed from both essential and non-essential amino acids, which means we must look to our diet to obtain the essential amino acids necessary for creatine synthesis. Ascent’s Clean Creatine formula utilizes creatine monohydrate, a well-researched form widely used as a dietary supplement since the 1990s. Scientifically researched and time-tested, creatine monohydrate has demonstrated its efficacy in enhancing muscle mass, strength, and endurance.1,5,7
While creatine is naturally present in some foods with high creatine content, such as meat and fish, achieving optimal levels through diet alone may be challenging. This is particularly relevant for vegetarians and vegans who may find it beneficial to incorporate supplemental creatine into their routine.
A recommended daily dosage of 3-5g can effectively boost intramuscular creatine stores, supporting muscle accretion, performance, and recovery.1,2 While it is possible to get enough creatine through food, it can be difficult to get the full amount required. Therefore, supplementation is recommended in order to get the 3-5g recommended per day.
Before we talk about its many advantages, you may be wondering, who should take creatine? Well, the effects of creatine are not just beneficial for bodybuilding & weightlifting. Athletes of all backgrounds, including those who participate in running, cycling, and swimming, can benefit from creatine. In fact, there are many science-backed advantages to taking creatine in your workout routine. Let's take a look at some of the incredible benefits.
Consistently taking creatine along with a complex resistance training routine can help enhance muscular strength.3
Is creatine for women too? Absolutely. More and more women are discovering the benefits of strength training, and recent studies have shown that consistent resistance training paired with creatine supplementation can lead to increased strength and performance in female athletes.4
Pairing our whey protein powders with resistance training can greatly aid in muscle recovery post-workout. However, supplementing with creatine can provide benefits to a wider range of athletic pursuits, including high-intensity training and endurance sports.1,5
Moreover, there is evidence that individuals supplementing their diet with creatine experienced less muscle damage, inflammation, and muscle soreness in response to running 30-km as well as during 4-weeks of intensified training. Consequently, creatine supplementation may help athletes recover from intense exercise and/or tolerate intensified periods of training to a greater degree.1
Backed by several studies, supplementing with creatine will help boost lean muscle mass when paired with weight training programs in both men and women.7,8,9
The loading phase of creatine typically involves consuming a higher dose, around 20 grams per day, for a short period, usually 5-7 days, to rapidly saturate muscle creatine stores. However, accumulating evidence shows no significant difference in muscle creatine concentration between long-term and loading regimens. Consuming 3-5 grams per day for at least four weeks is just as effective in increasing creatine stores, as well as enhancing performance and recovery, as taking 20 grams daily. Therefore, loading with creatine isn’t necessary if you stick to a consistent routine.1,10
There is a lot of conflicting information out there on when to take creatine. However, the focus shouldn't be on whether you take creatine before or after workouts but rather on ensuring you are supplementing creatine once daily as a consistent part of your routine.
Ascent Clean Creatine is a versatile and unflavored supplement that can be easily mixed with any liquid, including juice, coffee, water, or smoothies. Therefore, yes, you can mix whey protein and creatine together or take creatine as a pre workout; the key is to be consistent with your supplementation.
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