Round Two – Day 8: P90X Creatine to the Rescue!

Round Two – Day 8: 30 minutes of intervals, Chest and Back, Ab Ripper X Doubles

Push Ups… Pull Ups… Push Ups… Pull Ups… Chest and Back is rough! But.. It felt great!

Today’s post is going to focus on Creatine Cycles. I had a few searches on creatine cycles today and here is the low down on the proper use of creatine with P90X. First, purchase the right creatine. There are a lot of marketing gimmicks out there for creatine; do not fall prey. All you need is Micronized Creatine Monohydrate Power. It is the cheapest and MOST effective form of creatine. All of the major scientific studies have surrounded this type of creatine. My favorite brand is Optimum Nutrition. As a general rule, I trust all of their products.

Now, the million dollar question… “Is creatine safe?” Creatine is already in your body in small doses. It is in the food you eat. When used properly, it is safe. There are no studies showing small doses of creatine leads to kidney or liver damage. There are a lot of studies showing that it leads to major gains.

Common question: “Should I take creatine on non-resistance/non-workout days?”
Answer: Yes. Take creatine every day in the loading and maintenance phases.

The proper use is creatine is called cycling. A cycle consists of:

Loading Phase (Week 1): Take 20 grams of creatine power per day. Break it up into four servings. You can mix it into your protein shakes or drink it with a 8 oz glass of non-acidic juice, i.e. grape juice. Remember juice has a ton of carbs so don’t only use it once a day if you decide to use it at all. Make sure that one of your servings is immediately after your workout.

Maintenance Phase (Week 2, 3, and 4): Take 5 grams of creatine power per day. Mix it into your post workout protein shake and get it down within 30 minutes after your work out. Drink it immediately because creatine loses potency as it sits in liquid.

Recovery Phase (Week 5, 6, and 7): Do not take any creatine. Let your muscles start producing creatine naturally again. Taking this time off will let your body get ready for the next cycle so that you don’t plateau.

Repeat the cycle!

Tip of the day: You don’t need creatine for P90X, but it surely won’t hurt your results!

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3 responses to “Round Two – Day 8: P90X Creatine to the Rescue!

  1. How is your body holding up?

    Everything I have read on the Beachbody forums suggests you take atleast a week off between rounds so that you get a deep muscle recovery. I worry that you might be overtraining.

    If feel yourself hitting a plateau or getting weaker it might be a good idea to take a week off.

    I am in Week 13, so my first round finishes at the end of the week. Then I am going to take 2 weeks off and just do CardioX 3 days a week, then start round 2 on May 31.

    You’ve been doing great, just pay close attention to what your body is telling you when you are training so hard.

    Bring IT!

    • Hi BB,

      Congrats on week 13! Way to bring it!
      I bet you are getting some great results.

      My body is feeling great. I am loving the intervals and ARX doubles.

      I felt like rest week was enough for me and was actually getting bored by Sunday.
      It is strange because I crave exercise now. No more dreading workouts.

      But, you are absolutely right when you say listen to your body. That is one of the most important tips for any P90X’er.
      Don’t be afraid to take a day off and let your body heal. P90X isn’t over at 90 days and missing a day for recovery is not a sin.
      It’s the smart thing to do.

  2. Pingback: P90X Workout

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