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Most recently, creatine has been found to increase levels of insulin-like growth factor-1 (IGF-1) in muscles, which is critical for stimulating growth. How to maximize its effects: Take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate (AKG) with your protein shake immediately before workouts. This will help keep your muscles saturated with creatine, producing the rapid energy they need to perform more reps. Then consume another 2-5 grams with your post workout shake (in addition to 40-100 grams of fast-digesting carbs), a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth, anabólico deca durabolin. On days when you don’t train, take 2-5 grams of creatine with a breakfast that contains carbohydrates.
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