Sports Supplements > Nitrogen

However, research during the late 2000s (2007-2009) overturned completely the way creatine should be used. Creatine supplemenation after your workout restores ATP and has other benefits. These outweigh the benefits of preworkout creatine loading.

So if you take a creatine-free NO supplement 10 minutes before a workout, what does that mean for one that contains creatine? Take it 10 minutes prior! The supplement companies generally get this wrong and tell you to take it an hour before your workout, therefore making you miss the peak of the L-arginine effect.

When using NO, you'll find your workouts are far more productive and strenuous. For that reason, you should be taking glutamine. Lots of it.

1. Increase the intensity of your workout (fewer reps per set, with heavier weight in each set). If you do 3 sets of 10 reps, you are sacrificing intensity for conformity. Change that silly pattern before supplementing. You should find each set harder to do than the last, so it will necessarily consist of either fewer reps or less weight. If each set is the same, you are doing something wrong. Think about the logic, here. Then, implement the change and watch your results improve.

2. Focus on what the muscle is doing, not what the weight is doing.

3. Stimulate, don't annihilate. You need only stimulate the body into an adaptive response. Training beyond that point is counterproductive.

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See the Tips tab for how to tap the full power of the L-arginine that's in the NO supplements.