Creatine ethyl ester increases muscle levels of creatine to a lesser degree than creatine monohydrate. It may also result in higher serum creatinine levels due to creatine ethyl ester being converted into creatinine via non-enzymatic means in an environment similar to the digestive tract. At equal doses to creatine monohydrate, ethyl ester has failed to increase water weight after 28 days of administration (indicative of muscle deposition rates of creatine, which are seemingly absent with ethyl ester).
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You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
Co-ingesting creatine with caffeine partially negated the benefits of creatine supplementation (at 5mg/kg bodyweight) during the loading phase in one study. The exact mechanism responsible for this effect is not known, but might be related to opposing actions on muscle contraction time. However, another study in trained men found that co-ingestion of 300mg caffeine per day during creatine loading at 20g per day (split into 4 doses) had no effect on bench press 1RM, time to fatigue, or sprinting ability. However, this study also found that creatine alone or when combined with caffeine had no effect on any of these parameters over placebo, either. Thus, the study may have been underpowered or done in too short a time frame (the test was done after only 5 days of loading) to observe any possible effects.
According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. For a 175-pound person, that works out to 20 to 24 grams of protein at every meal. You’ll get that in three to four eggs, a cup of Greek yogurt, or one scoop of protein powder.
One study on 27 otherwise healthy men supplementing creatine (0.3g/kg loading for a week, 0.05g/kg thereafter for 8 weeks) with a thrice weekly exercise regiment noted that alongside greater increase in lean mass and power relative to placebo at 4 and 8 weeks, myostatin in serum decreased to a greater extent with creatine (around 17% at 8 weeks, derived from graph) than it did with placebo (approximately 7%). Increases in GASP-1, a serum protein that inhibits the actions of myostatin by directly binding to it, were not different between groups.
Heath says to consume 1.25-2 grams of protein per pound of body weight for growth and he never exceeds a 1:1 meals to protein shake ratio, meaning if he has 3 shakes, he’ll have 3 meals. He suggests if you’re going to drink protein shakes, drink two and have four meals. Also, increase your protein consumption and decrease carbs to look lean. “Once I got to a certain size, I wanted to get leaner so I got to 50% protein, 30% carbs and 20% protein.”
When looking specifically at human studies, there has been a failure of creatine supplementation to induce or exacerbate kidney damage in people with amyotrophic lateral sclerosis (ALS). Subjects do not experience kidney damage for up to or over a year’s worth of supplementation in the 5-10g range. Postmenopausal women, people with type II diabetes, people on hemodialysis, otherwise healthy elderly, young people, and athletes do not experience kidney damage either. Moreover, numerous scientific reviews on both the long- and short-term safety of supplemental creatine have consistently found no adverse effects on kidney function in a wide range of doses. However, while doses >10 g/day have been found not to impair kidney function, there are fewer long-term trials using such high chronic daily intakes.
Put simply, "strength training means using resistance to create work for your muscles," says Hannah Davis, C.S.C.S. and author of Operation Bikini Body. So even if your mind jumps straight to those hardcore machines and massive weights, there are a lot of ways to create this resistance that require minimal equipment (or none at all). Bodyweight workouts can be an incredibly effective way to strength train. Squats and push-ups FTW. You can also use tools like dumbbells, medicine balls, TRX bands, resistance bands, kettlebells, and slider disks, to help get the job done, explains Davis. But if that sounds like gibberish don't worry about it. Keep it simple and focus on equipment-free routines first. No matter what you do, the most important thing is to find something that challenges you, says Davis.
Less muscle breakdown can also help to reduce post-workout muscle soreness levels. During workouts, the body creates lactic acid as it works to generate extra energy. The buildup of lactic acid can cause muscle fatigue, swelling, and tenderness. Improving the ability of the body to recover can help to more effectively clear out lactic acid, reducing inflammation and soreness.
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