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Do you want to use creatine but don't feel like using a shaker with grainy powder? This creatine monohydrate from NOW Foods comes in 750mg plant-based capsules. Six capsules provide 4.5 grams of creatine, exactly what you need for a daily dose. It is the same form as found in well-known powders, just packaged for those who prefer swallowing to stirring.
Creatine is a substance that your body produces itself from three amino acids: arginine, glycine, and methionine. You can also find it in meat and fish. About 95 percent of all your creatine is stored in your muscles, mainly as creatine phosphate. That is where it comes into play during short, heavy exertion. During a sprint or a heavy set of squats, your muscles consume ATP, their immediate fuel, extremely quickly. Creatine phosphate then provides a phosphate group to create new ATP. Creatine increases physical performance during successive short bursts of very intense physical exertion. The beneficial effect is obtained with a daily intake of 3 g of creatine. The claim applies to adults who exercise very intensively. With a dosage of six capsules (4.5 grams of creatine monohydrate), you are above that.
On the market you will find creatine HCl, creatine ethyl ester, buffered creatine, and many more variants. These capsules contain creatine monohydrate: creatine bound to a water molecule. By the way, you get some of your creatine simply from your food. A pound of beef or salmon provides about 2 grams. The NOW capsules are also made of hypromellose, a plant-based material, so they are gelatin-free.
Many people wonder what the difference is with powder. Once the capsule wall dissolves in your stomach, it is simply creatine monohydrate. The difference lies in convenience. A capsule is tasteless, does not clump, and is easy to take to the gym or on a trip. The downside? You swallow six per dose, because a capsule simply cannot hold more than 750mg. NOW advises taking the capsules with fruit juice or another sweetened drink, around your workout.
Creatine is also interesting for older athletes. Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over 55 years old. The beneficial effect is obtained with a daily intake of 3 g of creatine in combination with resistance training, where the training load is gradually increased. Whether you are twenty or sixty, these capsules make daily creatine a matter of swallowing a handful with a glass of juice.
With this dosage, you are consuming more than 3 grams of creatine per day, which is the required amount for the permitted health claims.
The creatine comes in plant-based capsules. Convenient in your gym bag or while traveling, and you won't taste a thing.
Plain creatine monohydrate, without flavorings or other additives.
No flavorings, sweeteners or colorings. Not produced with gluten, soy, milk, egg or yeast.
* Percentage van de referentie inname volgens Verordening (EU) Nr. 1169/2011.
** Reference intake unknown.
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One serving is six capsules, providing 4.5 grams of creatine. NOW recommends a loading phase of 3 to 4 servings per day during the first week, followed by 1 to 3 servings per day. If you use it for more than 28 consecutive days, stick to one serving of six capsules per day.
Once the capsule dissolves in your stomach, it is the same creatine monohydrate. The only difference is that you swallow more capsules than you would take scoops of powder.
No, it is not. With a loading phase, you replenish your muscle stores within about a week. Without a loading phase, taking a fixed daily dose, you will reach the same level after about three to four weeks. The end result is the same; only the speed differs.
Often a little, especially in the first few weeks. Creatine draws water into your muscle cells, which can cause the scale to show an increase of one to two kilos. That is water in your muscles, not fat. Therefore, drink plenty of fluids while using it.
That is NOW's recommendation: take the capsules with fruit juice or another sweetened drink, around your workout.
Creatine HCl is creatine bound to hydrochloric acid instead of water. It dissolves better in water, meaning you would need fewer grams. These capsules contain creatine monohydrate.
