BSN Creatine DNA provides 5g of pure micronized creatine monohydrate per serve with no additional ingredients, filler, colours, sweeteners or preservatives. As one of the best and most effective supplements around, creatine helps to build lean mass and improve training performance by supporting strength and explosive power. If you regularly participate in high intensity exercise such as weights, interval training or CrossFit, creatine is the ideal supplement for you. BSN’s Creatine DNA is easy to mix and unflavoured, making it easy to add to your protein shake or smoothie to help top up body stores of creatine.
- 5g of easy to mix, micronized creatine monohydrate
- Help support high intensity exercise, strength and explosive power
- No fillers, colours, sweeteners and presevatives
Effects Of Creatine & Glycogen Loading
Long-time strength athletes will be familiar with the old school approach to creatine use that begins with a loading phase of 20 grams a day for 5 days before switching to a 5 gram daily maintenance dose. Endurance athletes have been known to glycogen load with carbs in the lead up to a long-distance event. A study published in the journal Medicine & Science in Sports & Exercise looks at the effects of both techniques on muscle mass.
The body composition of 18 experience male cyclists was measured before and after loading with creatine and/or carbohydrates for 5 days. Glycogen loading with creatine resulted in an estimate of 3.1% greater leg muscle mass. The amount was 2.6% more mass with glycogen loading alone. After a glycogen-depleting exercise protocol, leg muscle mass decreased an average of 1.4%.
Carbohydrate & Creatine Loading For Cycling
A couple weeks back, we looked at the muscle mass gains from creatine and glycogen loading. A study published in the journal Medicine & Science in Sports & Exercise tests the performance potential experienced cyclists might experience from loading and carbohydrate loading.
Eighteen well-trained male cyclists loaded with 20 grams of creatine for 5 days followed by 3 grams for 9 more days. Some received a placebo instead. Then they raced a 120 km time trial with 6 different sprints of 1 to 4 km performed every 10 km followed by an uphill ride to fatigue.
After this intervention, subjects consumed 6 or 12 grams of carbohydrates per kg of body weight before competing in 2 more trials. Creatine and moderate carbohydrate loading improved power, and the larger carbohydrate load improved power in the final 1 km sprint. Creatine and the 12 gram carb load increased powder during 4 km sprints. That could help competitors in their sprint to the finish line.