Fitness & Nutrition Resources

Creatine is among the most popular and well-researched supplements used by resistance training athletes. Creatine supplementation increases strength, improves performance, and boosts muscle mass, but only if done correctly. 

Creatine is stored in the muscle cells and produces fresh adenosine triphosphate (ATP) supplies to fuel intense workouts. Taking creatine reduces recovery time and prevents exercise-related injuries.

Unfortunately, creatine monohydrate does not start working immediately. It needs time to accumulate in your muscles, saturating them with creatine stores for use during intense exercise. 

So, how long after starting creatine supplementation will you begin to see results? 

You can accelerate the effects of creatine monohydrate by doing a creatine loading phase. Creatine loading involves taking a higher dose (usually between 7 and 20 grams) for the first week, followed by a maintenance dose of 3 – 5 grams of creatine per day.

We’ll go over creatine loading in more detail and share tips for helping you get the most out of your creatine supplements. 

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If you currently take a creatine supplement, you may wonder what happens when you stop taking it. Creatine supplementation increases physical performance, reduces fatigue, and increases muscle mass. These benefits emerge once the muscles become saturated with creatine. 

When you stop taking creatine, the creatine in your blood serum and your muscle cells gradually return to their baseline levels. Without creatine supplements, most people’s creatine stores remain about 60-80% full. 

When you stop taking creatine, you may notice some of the following side effects:

• Less energy in your muscles
• Reduced water weight (shown as scale weight loss)
• Feeling fatigued more quickly during intense exercise
• Muscles appear smaller due to less water retention
• Perceived loss of muscle strength, or greater effort required to match your previous intensity
• Brain fog or less mental focus

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Pre-workout supplements offer several benefits, such as increased energy, enhanced focus, bigger pumps, and better exercise performance. The pre-workout category dominates the sports nutrition industry as one of the most popular and saturated categories.

Nearly every supplement company offers at least one and several types of pre-workout supplements. Pre-workouts are usually categorized by their stimulant content, such as high-stim, moderate-stim, low-stim, and non-stim.

Those new to pre-workout supplements tend to buy based on price, marketing tactics, and flavor. However, it’s crucial to look at the pre-workout formula to see if there are any ingredients that may cause unwanted side effects.

A common side effect of taking a pre-workout supplement, especially stimulant-based pre-workouts, is making you poop. You may also notice a similar effect after drinking a cup of coffee. But why is this the case? This article will cover why pre-workout increases the urge to go to the bathroom and what ingredients prompt it!

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Pre-workout supplements are one of the most popular products in the sports nutrition industry. They often contain ingredients that increase physical performance, such as strength, power, endurance, and stamina. However, they also contain various ingredients that improve mental performance.

Common pre-workout ingredients, like caffeine, alpha-GPC, tyrosine, huperzine A, Lion’s mane, Neurofactor®, creatine monohydrate, and choline bitartrate, increase energy, focus, alertness, concentration, and other cognitive functions. Not to mention, creatine monohydrate supplementation has been shown to improve memory, intelligence, and reasoning, while reducing mental fatigue.[1]

Beyond the athletic and mental benefits of the pre-workouts, they are also advantageous because they are tasty, convenient, and more affordable than buying an energy drink or overpriced espresso from your local coffee shop.

If you analyzed the benefits of each ingredient in most pre-workouts, you would quickly realize that pre-workout supplements can be used for much more than just training in the gym.

These extra benefits leave many pre-workout users wondering if it is safe and acceptable to use pre-workout without working out. This article will discuss whether you can take a pre-workout without hitting the gym and why you may want to consider it!

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On September 10, 2022 the International Powerlifting Federation (IPF) announced changes to the bench press that will take effect on January 1, 2023.

The IPF made two primary rule changes to the bench press. The first change is that the underside of the lifter’s elbows must be level with or below the top surface of each respective shoulder joint during the downward movement of the lift. The second change is that the lifter cannot place their feet on the bench during their setup.

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Creatine is a molecule produced in your body using three amino acids – glycine, methionine, and arginine. Creatine also naturally occurs in several foods, most notably red meat and seafood. There are high concentrations of creatine in skeletal muscles and the brain. The majority of creatine present in your body is stored in the form of creatine phosphate.

Creatine has several functions, but it’s primarily responsible for replenishing cellular energy, also known as adenosine triphosphate, levels during high-intensity exercise. Creatine phosphate donates its phosphate group to the ADP (adenosine diphosphate) to convert it into ATP.

As you can see, optimal creatine stores may result in greater strength, endurance, power, lean muscle mass, and overall exercise performance. Hence, why creatine supplements have become so popular over the years. Creatine, more specifically creatine monohydrate, is one of the most well-researched ingredients in sports nutrition. Numerous studies have shown that regular use of creatine dietary supplements is safe and effective.[1]

Considering the popularity of creatine, it comes as no surprise that there’s a lot of misinformation and questions involving proper creatine supplementation. In this article, we’re going to answer a commonly asked question, “how much water should I drink with creatine?”

Keep reading to find out where this question came from and what the real answer is!

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Protein is an essential macronutrient needed to repair, recover, build muscle, and perform other vital physiological processes. Based on the most recent body of literature, the optimal daily amount of protein for those wanting to maximize muscle growth is between 1.6–2.2 g/kg/day (~0.8-1.0 grams/lb/day).[1]

If you’re a 200lb guy that’s relatively lean, consuming 200 grams of protein from whole foods alone is quite challenging, which is where protein powders come in handy. Not to mention, when you’re traveling or on the go, high-quality protein sources are hard to come by, which is one of the reasons why protein shakes are so popular.

Although you can buy ready-to-drink protein shakes from convenience stores, gas stations, and grocery stores, they are a lot more expensive than buying a 2lb or 5lb tub of protein powder and mixing it yourself.

Because it’s quite common for people to pre-mix their protein shakes but not consume them straight away, one of the most commonly asked questions in regards to protein powders is, “how long does a protein shake last after mixing?”. Not to mention, some people prefer to mix their protein with greek yogurt or oats (i.e. overnight oats, smoothies, etc.) for a quick and easy meal.

The answer to this question depends on various factors such as what the protein powder is mixed with (milk or water), whether it’s refrigerated or left at room temperature, and if there are any other active ingredients added to the protein powder. In this article, we cover various protein powder scenarios and give you estimates of how long the mixture or protein shake will last.

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Within the dietary supplement industry, creatine and pre-workouts are two of the most commonly purchased, used, and researched supplements. Creatine is arguably the most well-researched ingredient in sports nutrition.

Based on the abundance of scientific literature, it’s clear that creatine monohydrate should be on your radar if you want to build muscle, increase power, strength, and endurance, lose fat, or experience some cognitive benefits. [1]

Creatine is a fairly straightforward supplement since it’s a single-ingredient product, and there are only a few different forms on the market. Creatine monohydrate is the most studied form, which is why it’s also the most recommended form.[1]

When it comes to pre-workout formulas, things get a little more unclear because there are so many different types, dosages of ingredients, forms, etc. A multi-ingredient pre-workout supplement can be high-stim, moderate stim, low stim, or even stimulant-free.

Some will even contain creatine, while others may leave it out. What’s more, the research on multi-ingredient pre-workouts is fairly scarce. So we don’t completely understand how different ingredients may interact.

Since the cost of creatine is much higher than it used to be, and you should take creatine daily for optimal results, it’s becoming more common for supplement companies to omit it from their pre-workouts and to offer it alone. Additionally, some evidence suggests that mixing creatine with caffeine, which the vast majority of pre-workouts contain, may be counterproductive.[2]

The question that keeps popping up is, “can you mix creatine with pre-workout?” In this article, we are going to answer that question along with some other commonly asked questions about creatine supplementation and pre-workout supplements!

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Creatine is one of the most well-researched ingredients in the sports nutrition industry. Hundreds of clinical studies have shown that creatine effectively increases muscle mass, strength, power, and recovery, and is also safe and generally well-tolerated.[1]

There are various types of creatine on the market; however, creatine monohydrate is the most studied form. In fact, creatine monohydrate was used in some of the first studies to determine efficacious dosages, bioavailability, and more.[1] It’s well established that taking 3-5 grams of creatine monohydrate per day yields all of the benefits that creatine provides.

With that said, the second most popular form of creatine in the dietary supplement industry is creatine HCL. The concept behind creatine HCL is that the addition of the hydrochloride group improves creatine’s stability and solubility.

As of writing this article, creatine HCL is not considered to be superior to creatine monohydrate. But some people prefer creatine HCL because you can take a much lower dose. Additionally, there’s no loading phase, it’s easier on your stomach, and it results in less bloating and water retention for some people.

If you want to try creatine HCL, this article is going to be extremely helpful because we are going to answer the commonly asked question, “how much creatine HCL should I take?” The clinically studied dose for creatine monohydrate is pretty clear, but the dosing for creatine HCL is more complex.

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Pre-workouts are one of the top-selling products in today’s sports nutrition industry. Thanks to various marketing tactics, supplement companies lead you to believe that pre-workout is the answer to all of your physique and performance goals. And if you train without a pre-workout, you might as well not work out at all.

Since the popularization of pre-workout, there are various types of pre-workouts, such as non-stim and high-stim. A commonly asked question by beginners or those that are just getting into taking supplements is, “what does pre-workout feel like?”

Although the answer to this question may seem straightforward, it really depends on the ingredients and how much of them are used in a pre-workout. Some ingredients you feel almost immediately, while others you may not feel at all. In this article, we are going to cover what the most common pre-workout ingredients feel like so you know what to expect!

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Bang energy drinks have gained recent popularity among lifters. They have set themselves apart from other energy drinks by including essential amino acids and super creatine. 

But what is super creatine? 

Is super creatine used by the body in the same way as creatine? 

Is there enough creatine in Bang to support your training goals, or is it just a marketing ploy? 

We’ll address all of these questions below.

Let’s get started!

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The majority of fitness enthusiasts use pre-workout supplements in hopes of increasing energy, pumps, muscle growth, endurance, mind-muscle connection, and focus. While it’s quite common to take a pre-workout 5 minutes before entering the gym, that’s not the most optimal time to consume a pre-workout supplement, and you may be missing out on some of its benefits.

If you look at the suggested use section on pre-workouts, it’s often recommended to consume pre-workouts anywhere from 15-30 minutes prior to training. Some pre-workout supplements even state that they should be ingested 45-60 minutes before training. Although that amount of time may seem excessive, it all depends on the pre-workout’s ingredients.

In this article, we’re going to help you get the most out of your pre-workout by answering the commonly asked question, “how long does it take for pre-workout to kick in?”.

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Pre-workouts are one of the most popular supplements in the health and fitness industry. A few years ago, pre-workout supplements were only available in powder form. Nowadays, you can get ready-to-drink (RTDs) pre-workouts that provide extra convenience. However, they do come with an extra cost.

What’s more, the vast majority of RTD pre-workouts aren’t as efficaciously dosed as powders for a few reasons.

1. Most people who opt for an RTD pre-workout are more concerned about taste rather than effectiveness. Several pre-workout ingredients are quite challenging to flavor, so using lower doses of ingredients, also known as window-dressing, makes it much easier to flavor.
2. RTDs are already a lot more expensive to produce due to the manufacturing and packaging costs. Therefore, the only way to cut costs is by using cheaper ingredients at a lower dose.
3. Some pre-workout ingredients degrade over time when mixed in a solution, so you won’t get the benefits from them.

If you do some research and find a supplement company that offers both pre-workout powders and pre-workout RTDs, chances are that the formulas are quite different. If you don’t want to spend your hard-earned money on a pre-workout RTD that’s poorly formulated, then powders are the way to go. With that said, what if you want the convenience of an RTD without having to purchase one?

Well, one way to achieve that is by pre-mixing your pre-workouts ahead of time. However, as mentioned above, certain ingredients start to degrade over time. In this article, we are going to answer the commonly asked question, “how long does pre-workout stay good after mixing?”

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Pre-workout supplements are one of the most popular supplements in the fitness industry, and there’s a wide variety to choose from. Some pre-workouts are loaded with stimulants, whereas others don’t contain any stimulants whatsoever. 

The type of pre-workout you have determines when you should take it, how often, and what benefits or adverse effects you may experience.

In this article, we will provide an answer to a commonly asked question, “can you take a pre-workout twice in one day?”

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Two of the most popular times to hit the gym are early in the morning (5 am – 7 am) before work or in the late afternoon (4 pm – 6 pm) after work. For those who prefer training early in the morning, it can be quite challenging to get in a proper pre-workout meal.

However, most fitness enthusiasts have enough time to take a pre-workout supplement because they are quick, convenient, and efficient. Not to mention, pre-workout before a morning workout may be just what you need to boost exercise performance and gain more lean muscle mass.

But have you ever wondered… is it okay to take a pre-workout supplement on an empty stomach?

In this article, we are going to address that question, so you can decide whether or not taking a pre-workout supplement on an empty stomach is beneficial or detrimental to your health and performance.

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5 grams of creatine is the standard recommended daily dose of creatine monohydrate. However, not everyone has a scale at home!

To help you out, we’ll show you how to weigh 5 grams of creatine powder without a scale.

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Using the forbidden pre-workout is the practice of reading texts from an ex to get motivated in the gym. The term “forbidden pre-workout” is a TikTok trend about the power of using heartbreak, despair, and emotional turmoil instead of traditional pre-workout supplements.

This trend started gaining popularity on TikTok in May 2022, but has been spotted as early as December 2021.

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Are traditional deadlifts not creating the results you want in your glutes, hamstrings, and hips?

Has your deadlift simply plateaued, unable to budge?

Try adding the Dimel deadlift to your workout routine. It’s a deadlift variation with a smaller range of motion and more emphasis on pulling explosively.

In this article, I’ll show you how to perform Dimel deadlifts. Plus, I’ll explain its benefits and give you important form tips.

If you’re ready to blast through your deadlift plateau, let’s go!

What Is the Dimel Deadlift?

Created by legendary powerlifter Matt Dimel, the Dimel deadlift is a deadlift variation that trains the “lock out” portion of the deadlift. It is typically trained in a high rep range (15-20 reps) as a deadlift accessory.

Though the Dimel Deadlift is visually similar to the Romanian deadlift, there are some key differences. We describe these differences a bit later.

How to Perform a Dimel Deadlift

The Dimel Deadlift isn’t especially complicated, especially if you’re used to the Romanian Deadlift. However, make sure you understand how to perform it properly. Otherwise, you can accidentally injure yourself.

You’ll need to use less weight for a Dimel. Lift 30% to 50% less than what you normally use for a traditional deadlift.  

How to perform a Dimel Deadlift in four steps:

1. Assume the deadlift position. Grab the bar with an overhand grip. Keep your hands shoulder-width apart.

2. Move your hips back. Lower the barbell one to two inches below your kneecap. You’ll feel your hamstring stretch.

3. Drive your hips forward while standing. Your hips will hit the bar, which will rattle the weights.

4. Repeat 15 to 20 times. You want to increase your speed with each rep.

The Dimel Deadlift is a fast, explosive exercise.

You’re encouraged to use lifting straps. Grip strength isn’t a factor here. A lifting strap allows you to maintain a secure hold on the bar.

If you’d rather watch than read, here’s a video from Elite FTS demonstrating the proper form for the Dimel deadlift.

elitefts™ - Teaching the Dimel Deadlift

Tips for Performing the Dimel Deadlift

Don’t let the simplicity of the move lull you into a false sense of security. If you don’t use the proper form, you won’t get the results you’re after. Plus, you could hurt yourself accidentally.

Keep these tips and techniques in mind.

Use Your Ears

The Dimel Deadlift makes a lot of noise when done correctly. The plates should bang into the barbell with each lift.

If the plates ring, you’re lifting with your hamstrings, which is what you want. If the plates don’t ring, you’re pulling with your back, which is a quick road to injury.

Center Your Weight

Center your weight over your heels while lifting. It not only increases your lifting power but also helps prevent injury.

Beginners often forget to focus on correct centering. While thrusting your hips forward, it’s easy to put your weight on your midfoot or even your toes.

Move Your Muscles

If the technique seems complicated, it’s often helpful to focus on the muscle movements used. When performing the lift correctly, your muscles will move in the following order:

• Hamstring stretch
• Glute flex
• Hamstring stretch during the hip hinge
• Glute flex as you move your hips forward

Focus on muscle movement, not speed. As you master the movement, the speed will increase naturally.

Dimel Deadlift vs. Romanian Deadlift

The main difference between a Dimel deadlift and a Romanian deadlift is the Dimel deadlift is performed more explosively and uses a shorter range of motion. Dimel Deadlifts are used to help train the lockout portion of the deadlift. Romanian deadlifts are better for hamstring development.

The Romanian Deadlift is a popular deadlift technique used in gyms around the world. It’s easier on your lower back than a traditional deadlift. Plus, the lift stimulates growth in the hips and hamstrings because you don’t bend your knees.

Related: Learn the differences between the Romanian deadlift vs conventional deadlift.

While they’re similar in many ways, the Dimel and Romanian Deadlifts have four key differences:

Bar Position

The Romanian Deadlift requires you to drop the barbell as low as possible with each rep. With a Dimel, you only lower the bar to one to two inches below your kneecaps.

Speed

You perform Dimels at a much faster clip than Romanians. The Romanian requires slow, controlled movements, but the Dimel is a fast, explosive exercise that emphasizes “locking out” the lift and firing the glutes.

Reps

Dimel deadlift sets typically include between 15 and 20 reps, whereas Romanian deadlifts are often performed using a wide variety of rep ranges.

Range of Motion

The Dimel requires less range of motion (ROM) than the Romanian because you’re not bending down as low.

Here’s a great video from Christy Senay illustrating the subtle differences between the Dimel Deadlift and the Romanian Deadlift.

ROMANIAN VS DIMEL DEADLIFT

Benefits of Dimel Deadlift

You’ll feel the soreness the next day, but Dimel deadlifts can be worth it. They improve the following:

• Hamstring Strength – The Dimel doesn’t emphasize your quads, so you load the hamstrings with more weight.
• Glute Strength – The partial range of motion emphasizes your glutes, making these exercises great for shaping your booty.
• Posterior Chain Strength – These explosive deadlifts strengthen all the muscles from the back of your head down to your heels.
• Lockout Strength – It helps develop the muscles needed to complete the final third of a traditional deadlift.

Dimel deadlifts aren’t a replacement for traditional deadlifts. Instead, they can be helpful to improve explosiveness and intention, especially if you’re often missing your deadlift at the upper portion of the movement.

Related: Deadlift Benefits

Position Checklist

Here’s a quick list to help you learn the correct form. When holding the barbell just below your knee, take stock of your body’s position.

• Keep your shins vertical
• Line up your shoulders behind the barbell
• Rest your weight on your heels
• Keep your back flat
• Push your abs outward
• Keep your head up
• Hold in your air

Once you’re in the correct position, you can safely pull fast reps.

Conclusion

Adding the Dimel Deadlift to your workout routine will increase your posterior chain strength and ability to squat and deadlift. Do two to three sets of 15 a few times a week. You’ll notice a significant improvement in the shape of your rear and the strength of your hamstring and quads.

Remember: Dimel deadlifts are like Romanian deadlifts but with a more limited range of motion. You hold the barbell beneath your kneecaps. Pay attention to your form and listen for the clang of the barbell. You’ll become a Dimel Deadlift master in no time!