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Most athletes use creatine either less than one hour before or immediately after working out. Using it after exercise can be beneficial because exercising stimulates blood circulation and cells can then be supplied with creatine more quickly. Nevertheless, creatine can be taken at any time.
- 1 Is creatine better before or after workout?
- 2 What is the proper way to take creatine?
- 3 Is it OK to take creatine with pre workout?
- 4 How fast will creatine make you bigger?
- 5 Is creatine good for cutting?
- 6 How much is 5g of creatine?
- 7 How soon before a workout should I take creatine?
- 8 Can I take creatine everyday?
- 9 What are the negative effects of creatine?
- 10 Can I mix creatine with protein shake?
- 11 Does creatine make your face fat?
- 12 Is creatine like caffeine?
- 13 Does creatine make you stronger or just bigger?
- 14 Can you get ripped on creatine?
- 15 Does creatine burn fat?
- 16 Do you need to drink more water when taking creatine?
Is creatine better before or after workout?
On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
What is the proper way to take creatine?
Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day. To load with creatine, take 5 grams four times per day for 5–7 days. Then take 3–5 grams per day to maintain levels.
Is it OK to take creatine with pre workout?
Yes, you can take creatine and pre workout together For example, while creatine directly stimulates ATP regeneration, caffeine (a common ingredient in pre workout), boosts energy by inhibiting your adenosine receptors.
How fast will creatine make you bigger?
Research has thoroughly documented that creatine supplements cause a quick increase in body weight. After one week of high-dose loading of creatine (20 grams/day), your weight increases by around 2–6 pounds (1–3 kg) due to increased water in your muscles ( 1 , 14 ).
Is creatine good for cutting?
Creatine can help support and protect your muscles during cutting by bringing water into your muscles. This helps boost and preserve muscle fibers from damage. That’s also why drinking plenty of water during cutting is important. It protects muscles from breakdown or injury from dehydration during your cutting cycle.
How much is 5g of creatine?
Each teaspoon is 5 grams of creatine monohydrate.
How soon before a workout should I take creatine?
Taking it before or after working out Most athletes use creatine either less than one hour before or immediately after working out. Using it after exercise can be beneficial because exercising stimulates blood circulation and cells can then be supplied with creatine more quickly.
Can I take creatine everyday?
When taken by mouth: Creatine is likely safe for most people. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term.
What are the negative effects of creatine?
- abdominal pain.
- abnormal heart rhythm (arrhythmias)
- cardiac arrest.
- heart disease (cardiomyopathy)
- high blood pressure (hypertension)
- ischemic stroke.
Can I mix creatine with protein shake?
Taking the two together does not appear to offer additional benefits for muscle and strength gains. However, if you’d like to try both and are looking to increase muscle mass and performance in the gym or on the field, taking whey protein and creatine together is safe and effective.
Does creatine make your face fat?
Muscles collect water from the rest of the body when you consume a creatine supplement. As your muscles swell you may notice bloating or puffiness in various areas of your face caused by this water uptake. You may also gain water weight that appears to be larger muscles.
Is creatine like caffeine?
Remember that creatine can be taken any time of the day — it doesn’t have acute effects like caffeine — so you don’t need to take it pre workout if it’s a concern.
Does creatine make you stronger or just bigger?
Creatine is the most effective supplement for increasing muscle mass and strength ( 1 ). … Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone ( 3 ).
Can you get ripped on creatine?
Creatine can help you get ripped and there is ACTUAL scientific evidence to back that up, for a change. … Yes, you can use a protein powder shake to help boost recovery after a workout but there’s plenty of evidence that protein alone is not going to promote muscle gain.
Does creatine burn fat?
Put simply, by supplementing creatine, you’ll gain weight. But the added weight will help your muscles feel bigger, fuller and stronger. As creatine contains zero calories, it has zero impact on your fat metabolism — so you can take it on a non-exercise day, too.
Do you need to drink more water when taking creatine?
It’s essential to drink plenty of water when taking creatine to get the most out of the supplements. Creatine might cause you to gain some weight from the water pulled into your muscles.


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Coffee is a morning essential for many people. Whether you take it black or with cream, coffee provides us with the caffeine needed to get going in the morning. However, there are some who cannot drink coffee due to health reasons or who just prefer other options instead of coffee. Luckily, there are plenty of alternatives that can help wake you up and provide that energy boost you need in the morning! In this blog post we will talk about five different substitutes that can be used when someone needs an alternative to their daily cup(s) of Joe.
Please bear in mind the coffee alternatives below do contain some caffeine however would be less than coffee.
Top 5 Coffee Substitutes to wake you up
1. Green Tea
Green Tea is a common coffee substitute for those who want to stay caffeinated but need a break from coffee. It has less caffeine than coffee, but still provides that energizing effect you need in the morning. A standard cup of green tea has about 25mg of caffeine in it.
The caffeine content gives you an energy boost without jitters or crashes. So how does this work? The L-theanine in green tea helps to regulate blood sugar levels and slows the absorption of caffeine, which evens out the energy kick so you don't get those jitters. This is a great way for people to have a calm yet focused way to stay awake without all the side effects!
You'll also be glad to know it can give your metabolism an extra boost so it's a great start to the day.
If you're looking for an Australian grown strawberry gum green tea that is also great for balancing gut health, check it out here.
Kombucha is a fermented black or green tea that is high in probiotics and can aid digestion. Kombucha's caffeine level ranges from 8-14mg per cup which would be less than coffee and a standard brewed black tea but still refreshingly energizing.
Kombucha is made with organic cane sugar, black tea or green tea, water and a SCOBY (symbiotic colony of bacteria and yeast). The ingredients are mixed together then fermented anywhere from 2 weeks to 3 months depending on taste preference.
Many associate the taste of kombucha to light version of apple cider vinegar because of the acetic acid content. It has a tangy yet refreshing taste to wake your taste buds up!
3. Yerba Mate
Yerba mate is a caffeinated drink originally from South America. It was first consumed by indigenous people in Southern Brazil who would chew on the leaves before spitting out the masticated leaves into a cup filled with hot water.
Nowadays, it's most commonly drunk as an infusion made by steeping dry or fresh leaves in hot water, producing what is known as "yerba" or "mate". The drink can also be prepared cold using ice cubes instead of boiling water.
As mentioned above, yerba mate is naturally caffeinated so drinking this instead of coffee will provide an energy boost while not being as addictive. Although yerba mate and coffee have similar caffeine content at 75-80mg per cup vs 80-95mg, the caffeine in mate works differently to coffee.
If you've never had yerba mate before, many would describe the taste as quite earthy, bitter, and has a eucalyptus smell. The strong taste may be an acquired taste for some and can be attributed to the high tannin content of the tea leaves.
4. Matcha tea
As you may know, matcha is a green tea powder (made by grinding up young green tea leaves). Matcha is rich in antioxidants, Vitamin A, C and E as well as L-theanine. The L-Theanine helps with slow release of caffeine similar like green tea and yerba mate to prevent the coffee related jitters.
The caffeine in matcha is around 70mg which is lower than coffee at 80-95mg.
Matcha has been shown to improve mood, mental concentration, alertness, empathy, stamina and energy levels. It also detoxifies the body by removing heavy metals such as cadmium from the liver and kidneys while reducing fatigue.
With this particular coffee substitute, you can use it in many ways as it is in powder form. The flavor also blends well in smoothies, lattes, cakes, savoury dishes as an added boost! It can be a tad bitter if too much is added so start off with a teaspoon for matcha lattes as an example.
5. Black tea
Black teas are high in antioxidants which help improve moods by curbing cortisol, an inflammatory hormone created in response to stress or exercise. It will make for a nice morning substitute!
The caffeine content in black tea is around 47mg per cup, lower than coffee at 80-95mg but has a more gradual release of energy.
Black teas like english breakfast are a satisfying warm beverage in the morning especially with milk and honey.
For an Australian version of black tea originating from the Daintree Rainforest in Queensland, click here to try Royalty.
French Earl Grey
For those who want more interesting flavours, you can try Earl grey. This tea is a blend of black and bergamot, which give it an orange flavor. Earl grey has been a great coffee substitute in the morning when you still want a beautiful wake me up tea.
For those who love earl grey (or even if you don't), many love our French earl grey which has a burst of fruity and floral notes. It's naturally sweet so no sugar is needed. It's also delicious as a cold brew - simply add 2 teaspoons per 250ml cup of cold filtered water. Leave it in the fridge overnight and you'll end up with a super smooth and lightly sweetened french earl grey in the morning.
Get your French Earl Grey Tea here.
Chai is a traditional tea originating from India that contains spices, milk and sugar. Typically you would get a nice blend of cinnamon, ginger, cardamom, black pepper, cloves along with black tea etc. It has been used for centuries as an alternative to coffee because of it's ability to wake up the senses!
You can mix this with milk for added richness however it also tastes gorgeous with just honey. Alternatively, try using almond milk or coconut milk for an extra creamy texture. You can also add ground cinnamon as a garnish on top of your cup of chai too!
You may also like to create a spice mix at home to brew over the stove. Alternatively you can buy it a Spiced Tea already made here.
So, now that you know the top 5 coffee substitutes to wake up with in the morning, it’s time to put them into action. There are a lot of benefits associated with giving your body and mind something different - especially if you want to cut down on too many coffees throughout the day. The best way to find out which one is right for you may be by experimenting with each option until you feel satisfied! Let us know what your favourite substitute was once you try all five – we love hearing from our readers!


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DR-HO’s Pain Therapy System Pro Review
Pain is one of the leading reasons for doctor visits, and treatment options can be quite diverse. In addition to prescription medications, many people rely on topicals/ointments/creams, hot/cold packs, physical therapy, as well as more invasive medical procedures for relief from their chronic discomfort.
The DR-HO’S Pain Therapy System Pro is an at-home drugless pain relief solution that utilizes TENS, Electrical Muscle Stimulation (EMS), and proprietary auto-modulating technology to deliver effective symptomatic pain relief in less than 20 minutes. As the only TENS device to combine these different types of stimulation for safe, natural results, this device sets itself apart from other TENS devices by offering more than 20 minutes of relief per session.
DR-HO’S Pain Therapy System differs from traditional TENS devices in that it changes stimulation frequency and ramp speed periodically, preventing the body from adapting and blocking the signal, providing long-lasting effective pain relief. Furthermore, this increases tissue oxygenation, improves circulation, prevents inflammation and other side effects associated with TENS therapy.
It also offers a 90-day money back guarantee, giving you the chance to try out the product before committing. It’s an ideal way to get familiar with how it functions before determining if it meets your needs.
For over two and a half decades, patients worldwide have trusted Dr-HO’S Pain Therapy System to reduce pain, relax muscles and spasms, increase tissue oxygenation and circulation, prevent inflammation and other discomforts. Developed in his own clinic by Dr. Ho, it offers an effective alternative to drugs, supplements, ointments and other invasive treatments that may not provide lasting relief.
This groundbreaking Pain Therapy System utilizes TENS and EMS technology to significantly reduce pain, increase tissue oxygenation and circulation, as well as promote natural healing. It is the only TENS device scientifically proven to relieve discomfort, relax muscle tension and spasms, and enhance blood flow.
Recent clinical research demonstrated that patients using the Pain Therapy System for four months experienced significant pain reduction and a decrease in muscle spasms and tension. They also reported increased muscle strength, flexibility, balance, and coordination.
The Pain Therapy System is a dual port TENS device that offers 24 massage techniques to relax muscles, increase blood circulation and relieve pain in just 20 minutes! It includes 8 replacement gel pads, 24 small massage pads, 6 large massage pads, travel foot therapy pads and an attractive travel bag for easy storage.
This battery-operated massager features two ports to power up to four gel pads simultaneously! This makes it convenient to treat two different areas simultaneously or share a relaxing relaxation massage with someone else.
Dr-HO’s Pain Therapy System offers 24 different massage techniques to relax muscles and boost blood circulation, while TENS and EMS work in harmony to block pain signals from reaching the brain. Thanks to its patented Auto-Modulating Waveforms technology, patients experience safe, effective relief that is consistent over time.


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