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!