Creatine is rightfully one of the most popular supplements among all sports nutrition. This is due to the fact that it has a comprehensive effect on the athlete's body and allows you to increase both strength results and build muscle mass or increase endurance. Creatine is a natural product found in fish and meat. In the body, it is produced in small amounts in the kidneys, liver, and glands from amino acids such as arginine, glycine, and methionine. In the body, about 98% of this substance is found in the muscles, in the fibers that are responsible for the strength of our muscles, they have a large supply of creatine and spend it most actively. The fibers that are responsible for endurance contain it at times less, but they recover better than "power" fibers. Thus, taking creatine supplements leads to increased strength and endurance.
For the first time in the sports nutrition market, it appeared in the early 90's, and was successfully used by a number of British athletes, who later took high places at the Olympics. The effect of creatine is based on the fact that once it enters the body, it undergoes a number of transformations and is eventually converted to ATP (adenosine-triphosphoric acid). And already ATP, in turn, gives us the increase in strength results and endurance that we feel after a short intake.
In this article, we will look at the main schemes for taking powdered creatine monohydrate, the most popular and common form of it.
How to take creatine correctly?
The answer to this question depends on what your goals and objectives are, as there are a huge variety of schemes for its reception. In addition, you can select several identical recommendations for use. It is proven that insulin helps transport creatine, so it is advisable to take creatine together with carbohydrates, which raise the level of insulin in the body. As carbohydrates, you can use any natural juice (grape juice is most recommended) or, if there is no juice at hand, you can use clean warm water (not tap water). If you use water, then as carbohydrates can act-a couple of three spoons of honey, mixed together with creatine in water.
Reception scheme
All schemes can be divided into three groups: creatine intake for additional energy, mass intake with a loading phase, and "non-loading" reception, mainly focused on the growth of strength indicators.
Let's take a closer look at each of the schemes:
1. the First method of administration is to take 5 grams of creatine, which is 1 teaspoon, for a month. This method of reception mainly contributes to the influx of additional energy during training. It is recommended to take it immediately before training, an hour before training.
2. method of reception with the "boot" phase. With this method of administration, the "loading"(saturation) phase first follows, in this phase, 20 grams of creatine are taken daily for 5-7 days, and it is advisable to divide the intake into 4 times 5 grams. You should also keep in mind the desired intake of carbohydrates along with the Supplement. After the "loading" phase, the support phase follows, where 5-10 grams are taken for a month. This scheme of reception contributes to the growth of strength results and allows you to gain several kilograms of muscle mass. Take the Supplement between meals, throughout the day. If creatine causes a feeling of discomfort in the gastrointestinal tract, take it immediately after a meal.
3. the Third method is "non-loading", i.e. there is no loading phase and creatine is taken at 10 grams per month. In this case, you should take it in the morning and after training. This scheme of reception contributes to the growth of strength results and endurance.
In addition, it should be noted that the schemes described above are only the most common methods. Only you will be able to determine the most suitable admission scheme for you, using the recommendations given above.
The effect of taking creatine
In addition to all the actions described above, creatine also helps to neutralize lactic acid, which is formed during exercise with weights and its accumulation causes muscle fatigue. It is also worth noting that for all the time of scientific research, and for all the time of use by athletes, not a single side effect was detected, except for an increase in body weight by a couple of kg. But most likely, this side effect will be the most desirable for most athletes.
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