How to take creatine?
Creatine monohydrate is one of the most effective sports supplements accepted by athletes around the world to increase strength, regardless of the sport, be it bodybuilding or swimming. In this article, you will learn how to take creatine monohydrate, and also prescribe the course of taking and dosage.
One of the best forms is creatine monohydrate, it binds very rapidly in the body to phosphate, turning into creatine phosphate (CF). This fact is proved by numerous experiments and various scientists, so do not overpay in sports nutrition stores for the “magic” form of creatine (krealkalin, anhydrous, neoton, tricreatine malate, alpha-ketoglutarate, etc.) which supposedly act on the body better than everyone else, it’s just an advertising trick and no more. KF is deposited mainly in skeletal muscles.
The scheme of reception of creatine monohydrate
Often, well-known creatine manufacturers, in the form of monohydrate, or in capsules, do not care about the portions at all, resulting in an overestimated dosage of creatine intake.
In principle, the scheme of reception of creatine monohydrate can be divided into two main components, the first phase without loading (preferably), the second phase with loading. However, it is worth noting that there is also a cyclic (3 days take this supplement, then there is a break of 3 days, and the cycle repeats again) and a low dosage scheme (the amount of creatine consumed on average is 2 g per day), but they are not effective, and we will not consider them.
Regardless of the form of the creatine (capsules, solution, powder), the loading scheme does not change:
Phase without loading creatine: 5-6 grams of creatine is taken every day for 2 months, then you should take a break 3-4 weeks, it is important to remember that on training days, creatine is taken immediately after training, along with a protein cocktail, a geyner, or amino acids, or with another protein-carbohydrate fluid, also, creatine can be drunk with juice. The next day, after training, immediately in the morning, repeat the procedure, with those between them, mixing them with creatine, ideally, take creatine with juice and amino acids, as the amino acids instantly enter the bloodstream, and the juice improves the transport of creatine.
The phase with the loading of creatine monohydrate: In the first week there is a basic load of creatine, start taking 5 grams, 4 times a day, between meals, one of the tricks on the training day, should go right after you’ve been trained. Regardless of how creatine is taken, with or without loading, it should always be combined with a protein cocktail, a geyner, or amino acids, along with a sweet drink. On average, after a week, begin to reduce the dose to 2 grams of creatine monohydrate per day. In general, the course lasts one month, then, it is advisable to take a break 3-4 weeks.
Keep in mind, when taking creatine, the amount of fluid consumed by you should be significant, for one portion of the creatine should go at least 200 ml of water.
At what time to take creatine
Scientists have determined that the best time for using creatine is after training, as at this time there are changes in metabolism, blood circulation increases, and it is not recommended to take creatine before training, as the water balance in the body is violated, do not confuse only with pre-training complexes that contain creatine, they have the ideal composition and component ratios for the upcoming workout.
During training, you can not use creatine monohydrate, so transient dehydration ( dehydration ) occurs in the body, as a result, it is more difficult for an athlete to perform those or other exercises in the gym.
It is scientifically proven that on the day of rest, immediately after you wake up it is more expedient to take creatine, in the morning, as at this time the concentration of growth hormone is maximal, so the transport of creatine is better.
Dosage of Creatine Monohydrate in Powder
Relying on scientific research, it can be confidently said that 20 grams per day for 6 days, followed by the administration of creatine intake in dosages of 2 grams, for 1 month, is equivalent to the regular intake of creatine in 3 grams, within a month, that is without downloads.
Unequivocally, we can say that in the first and in the second case, the growth of dry muscle mass and strength indicators increases. However, underestimated doses of 2 grams a month do not have a significant effect on the athlete, so it’s important to pay attention to the portions, especially topical, for creatine encapsulated when the manufacturer lowers the concentration of creatine in one capsule.
Transport of creatine to cells
The main task for the body is to solve the transport of creatine monohydrate from plasma to muscle cells, without loss. This task is easily solved by the transport hormone insulin, therefore, our task will increase as much as possible the level of insulin secretion. There are basically three products that instantly increase the secretion of insulin:
- simple carbohydrates (as a sweet drink or juice)
- fast protein
- amino acids
Recently, more and more manufacturers of sports nutrition are beginning to sell creatine with different flavors, that is, there is no longer any need to take a box of juice or another sweet drink with them.
It is important to drink plenty of water along with creatine monohydrate, to avoid dehydration of the body and improve the transport of creatine. And also, anabolic steroids, growth hormone, and insulin naturally improve the transport and digestibility of creatine.
The course of reception of creatine monohydrate
Theoretically, you can take creatine throughout life, but recent research tells us that perhaps muscle cells can get used to it, and the receptivity to creatine will decrease, so it’s better to take breaks for 2-4 weeks after a month of taking creatine monohydrate.