To prevent the notorious state of “stagnation” in training or to successfully overcome it, additional nourishment of muscles with creatine will help, which gives a powerful impetus to endurance, performance and motivation of the athlete. Let's take a look at how to use creatine to get the most out of this supplement.
The use of creatine with and without a loading phase
The best creatine regimen for most athletes has been and remains the loading system. This method of using creatine is based on the desire to maximally saturate muscle tissues with creatine at the initial stage, and then simply maintain its high content in the body.
After all, taking creatine according to the standard (uniform) principle for a long time, we accustom our body to regularly receive this dose. And he quickly develops tolerance to this supplement, as a result of which it no longer gives the effect that it had at the beginning of the intake. The idea of loading is to “prevent the body from coming to its senses” and get used to the recharge, saturating the muscles with creatine as much as possible at the very beginning of the course. Of course, such use of creatine has its own meaning and logic.
So, the method of application and doses of creatine monohydrate according to the loading system:
- Increased use during the first 5-7 (up to 9 maximum) days. In this initial phase, you need to take creatine at least 4-5 times a day, 2-5 g for each dose. (Total up to 25 g per day).
- Further - maintaining a high concentration of creatine in the muscles of its consumption. For 2 to 5 weeks, use the same standard dose (2 to 5 grams), but only 1 time per day.
- Clarification about "from 2 to 5 grams." Depending on the total mass body. This means that if your weight is up to 70 kg - your single dose is 2 g; accordingly, if your weight is 90 kg, then 4 g, etc.
But you can not be afraid to “overdo it”: excess creatine will not harm your health. It simply will not be absorbed by the body and will be excreted from it along with urine. Damage in case of excessive reception will not be dealt to health, but only to your wallet.
Outside of the loading system, you can choose the standard way to use creatine: daily (best in the morning, but some insist: preferably before training) take the recommended usual dose: 2-5 g of creatine at a time. We emphasize that these figures did not appear just like that and were not “taken from the ceiling”. This is the optimal, most comfortable single dose of creatine for absorption by the body.
Proponents of this standard regimen say that during loading, increased doses of creatine will still not be absorbed by the body, and it will just be “money down the drain.” And the loading scheme, they say, was invented by sports nutrition manufacturers in order to sell more creatine. It's hard to say who is right. In any case, it is up to you and only you to choose how to use creatine - with or without loading.
How to apply creatine by cycling?
The creatine cycling strategy originally came from "chemists" - athletes using anabolic steroids. It is in the world anabolic steroids such a method of administration as cycling prevails: the use of drugs in clearly defined cycles. With pauses in between to lower side effects and not let the body get used to the supplement.
This concept also makes sense in relation to creatine (which, by the way, is also a synthetic substance, not an organic one). Another argument of cycling supporters: long-term regular intake of creatine leads to a decrease in the body's synthesis of its own, natural creatine.
The method of application and doses of creatine monohydrate by cycling are as follows: the dose is the same, but it is not taken in a constant mode, but in cycles: you drink for three days, you do not for three days. (Optional: 5 or 7 days). The total duration of admission increases to 1.5-3 months.
Low or high doses?
Creatine has been repeatedly tested both by time and by representatives of the scientific community, each time proving its effectiveness and safety. As for the question of how to use creatine - high or low doses, the answer is obvious.
We are all different, and the ability of the body to assimilate also differ very significantly. The recommended single dose indicated above does not stop many athletes, and they take both 25 and 30 grams of creatine at a time. Does it make sense? The question is moot.
In any case, you need to start with low doses, carefully monitoring the reaction of your body to them. If there is an effect of increasing endurance and performance, if you are charged for progress and feel it, then there is no need for high doses. If there is no response from the body, increase the use of creatine. Start good habit: in addition to using the advice of others, develop your own opinion!
is a nitrogen-containing substance that is responsible for the resynthesis of ATP in the body of all living beings. Adenosine triphosphate is a universal source of energy, but its own reserves are enough for a very long time. a short time This is where creatine comes in. It performs two functions at once: it is a source of ATP renewal and its carrier. In the body, creatine is in the form of creatine phosphate, so when a person consumes ATP, which consequently becomes ADP, creatine phosphate donates phosphate to ADP, which turns it back into ATP, after which creatine transfers ATP to an energy consumer. That is why, when an athlete takes supplemental creatine in the form of a sports supplement, he becomes more enduring, which allows him to perform more work.
Creatine is the most working sports supplement, since all other substances that can be obtained from sports nutrition, an athlete, in principle, can get from ordinary food, but it is unrealistic to get creatine in sufficient quantities. For example, in order to fully cover the need for creatine, a more or less trained athlete needs to eat 1.5-2 kg of pork per day, which is impossible to do. From this article you will be able to find out when and how to take creatine, in what form it is better to use it, how often, for what purpose, as well as find out the positive and Negative consequences taking this sports supplement. Now it is worth noting that any sports nutrition is only an additive, and the basis is a properly composed daily diet.
Rules for taking creatine
Periodicity is a basic rule that should be followed not only to achieve the greatest return from taking a supplement, but also to maintain health. The bottom line is that all the experiments that were conducted with the use of creatine were short-term. No one tracked what the body's reaction would be to a continuous course, so you need to take the supplement in periods. The optimal method of administration is considered to be 1.5-2 months course and 1-2 months rest.
Distribution - this is the principle that allows you to take the drug, both with loading and without it. Loading involves triple doses of creatine for the first 10-14 days, and then its even application. Accordingly, when an athlete takes the drug without loading, he simply drinks the daily recommended rate. The rate of application may vary depending on the fitness of the athlete, muscle mass and liver conditions. It is recommended to take from 5 to 15 grams of the drug per day, and during loading, respectively, twice as much.
Most often, creatine is taken with a load, which, in our opinion, is not correct, since the drug has an accumulation effect, yes, but it also has absorption restrictions, so it is far from certain that all the creatine that you drink will be absorbed. It is better to take this sports supplement gradually, without loading the internal organs, which will achieve almost the same results and maintain health. The recommended norm per day is 0.03g of creatine per kilogram of your own body weight, that is, if you weigh 100kg, then you need to take 3g per day.
What to take - this is an important question, since insulin is necessary for the transport of creatine, which is why it is usually recommended to write it down with sweet juice, such as grape juice, or seize it with honey. At what time the athlete will take the drug is not important, because, as noted above, creatine has the property of accumulation, as a result of which the drug works for a long time, and whether you take the drug before or after training does not matter. You should not take creatine with food, as this will slow down its absorption, which can lead to the fact that it is absorbed worse.
Types of Creatine
Creatine Monohydrate is the most famous and one of the the best views additives and, last but not least, one of the cheapest. As a rule, the monohydrate is packaged as a powder, which is not very convenient, since the powder may not dissolve well in water, but, nevertheless, the monohydrate remains effective drug. It is worth noting that on this moment The sports nutrition market offers creatine monohydrate of very high quality grinding, so information about possible digestive problems is already outdated. In short, this drug has been tested by numerous theoretical and practical experiments, so you can be sure that it works!
Creatine anhydrous is a more expensive formulation that contains slightly more creatine per serving, which was achieved by removing water from the powder. If we compare equal portions of both sports supplements, then there will be 5-7% more creatine in anhydrous, but this difference is insignificant, and it costs quite a lot. If the money issue is not relevant for you at all, then you can indulge in this type of creatine, but otherwise this supplement is unprofitable.
Creatine citrate - This is a drug that contains citric acid molecules, due to which the drug gives more energy in the aggregate. But citric acid affects aerobic energy metabolism, which is irrelevant for bodybuilding, since bodybuilders use only anaerobic methods of muscle energy supply. In general, no serious studies have been conducted on this drug, and besides, it contains less creatine, but it dissolves better in water. It makes sense to use this supplement only for crossfitters, or girls.
Creatine Phosphate - this is the same old sports supplement as monohydrate, and for a long time these two drugs competed with each other, but due to the fact that phosphate complicates the process of assimilation of creatine, this supplement was abandoned in favor of monohydrate. This option is quite effective and could be recommended if there were no cheaper and more efficient analogue.
Creatine malate is a supplement with attached malic acid molecules, which, in theory, should give about the same effect as attaching citric acid molecules to creatine. One way or another, both of these additives affect metabolism , therefore, may be useful for specific tasks, but as a source of creatine, both are ineffective in bodybuilding. On the other hand, if you have problems absorbing monohydrate, then malate or citrate can help solve this problem.
Creatine tartrate - this is also diluted creatine, but already with tartaric acid molecules, which does not affect metabolism, but it does affect the duration of creatine retention, that is, such an additive is stored longer. It is due to this property that tartrate is used for the manufacture of preparations in the form of capsules, chewing gum, effervescent tablets and other solid forms of sports supplements. These drugs can be effective if you need to ensure that substances enter the body gradually.
Magnesium Creatine - this is a fairly new product, which, nevertheless, was subjected to scientific research and successfully passed them. The bottom line is that magnesium allows the body to better absorb creatine, while due to magnesium, creatine is stored longer in the athlete's stomach. But here one should take into account the fact that taking magnesium and creatine separately from each other will not create the desired effect, so it is worth taking them as a whole product.
Creatine Glutamine Taurine - This is a complex preparation containing several substances that similarly affect muscle cells, as a result of which each of them has a stronger effect on the performance of an athlete. Firstly, in this composition they are better absorbed, and, secondly, they expand muscle cells more, which ensures muscle hypertrophy, as well as stretching of muscle fascia. The effectiveness of the drug has been proven by practitioners, so we can say for sure that the supplement is working.
Creatine HMB - this is another mixture, the distinctive feature of which is that it is quickly and efficiently absorbed by the body, while causing minimal harm to the stomach and intestines. The second substance in this composition is the leucine metabolite, which is used by the body for the synthesis of muscle tissues, which ensures their speedy recovery. The product is relatively new, but those who have tried it speak positively about it, so this supplement is also recommended.
Creatine effervescent tablets - this is not so much a kind of additive as a kind of its form. Most likely, the tablets will contain the most common monohydrate, but the tablets dissolve much better in water, and, accordingly, are better and faster absorbed by the body. Here, of course, the most important thing is that due to the speed of assimilation, gastric juice does not have time to destroy part of the creatine. The disadvantage of the additive is the relatively high cost, and the advantage is ease of use.
Liquid Creatine is another form of supplementation that aims to improve the absorption of the substance, which at the moment it implements. Previously, the effect of the liquid form of creatine left much to be desired, but modern supplements, which also contain soybean oil, colloidal mineral groups and aloe vera gel, are very effective. If you buy creatine in this form, then be sure to make sure that it contains one of the above substances.
Long acting creatine - This is a slow-acting drug, that is, absorbed slowly and gradually. This has its advantages, since the body receives the substance for a long time, gradually filling the creatine pool, due to which the receptors respond better to it, but there are also disadvantages. The main disadvantage is that the substance gradually deteriorates in the body, therefore, due to the fact that significant experiments have not been carried out, we do not recommend this drug to you. Sports pit manufacturers, of course, will not agree with us, but they need to earn money, so their opinion in this case is not authoritative.
Practical conclusion: The most proven supplement is creatine monohydrate, so if you're taking creatine for the first time, you'd be better off using it. If you are not limited in funds, then you can try some complexes, but it is advisable, of course, to take tests first to make sure that you have no contraindications, and also to understand how your body reacts to certain substances.
Periods of taking creatine
Weight This is a good time to use monohydrate or another form of creatine, but don't expect to gain pure muscle mass as creatine will mainly affect endurance and will also retain water in the body, which will make the muscles bulkier, but the bulk will be water. After you finish the course, you will also drain the water, and endurance, accordingly, will also go away. Nevertheless, due to the fact that on the course you can use a more voluminous training scheme, you will still gain strength indicators, which will indirectly affect the hypertrophy of muscle fibers.
Force - this is the most suitable time to use creatine, since with its help it will be possible to significantly increase your strength indicators. The bottom line is that the period of development of strength indicators implies a range of repetitions in the approach from 1 to 6, and in this range energy supply is carried out due to the breakdown of creatine phosphate, which, of course, will be significantly affected by an excess of this substance in the diet. In this case, the supplement will help you recover even faster between workouts, and, as you know, the speed of reaching the moment supercompensation is the key to any power form sports.
weight loss - this is also a good time to use creatine, but only if you are just losing weight, and not preparing for a competition. The drug “floods with water”, so it will not be possible to achieve a very high “quality” of muscles, but creatine forces the body to spend more calories, so it will be fat that will go away faster. It is also important to consider that while taking the supplement, you need to increase the amount of water you drink per day, because otherwise you can get dehydrated. In other words, if you want to show the quality of the muscles, then creatine will not suit you, but if you just want to lose weight, then this supplement will help you.
positive and negative effects of creatine
| positive | Negative |
| The drug has a positive effect on the strength and endurance of the athlete during the course, which has a positive effect on his results. | At the end of the course, strength and endurance return to normal, which forces the athlete to reduce the intensity of the training, that is, a “rollback” occurs. |
| It normalizes the functioning of the heart and the cardiovascular system as a whole, and also neutralizes the effect of "acidification" of the muscles and, consequently, their catabolism. | It negatively affects the liver, kidneys, intestines, can cause problems with the stool, so you need to take tests before using it. |
Creatine has been used by athletes for a long time. With its help, they increase muscle mass and improve the endurance of the body during training. As a result of its action, strength indicators are significantly increased, which invariably affects the results of the competition. Often bodybuilders use creatine for weight loss. This is especially true for girls who use classes in gym not so much for the sake of building muscle, but for getting rid of excess weight.
"Creatine Monohydrate"
This is a fairly popular and quite successful form of creatine that is used to increase muscle mass. Creatine Monohydrate is available as a powder or tablet. The drug is positioned as a nutritional supplement for athletes.
To date the best drugs based on creatine are Creatin Monohydrate from the American manufacturer BioTech and the German Creatin Powder. Numerous studies of these products have shown a noticeable increase in muscle volume after only 20 days of training.
The principle of action of creatine
At the initial stage, creatine retains fluid, which is why the weight of the athlete increases to two kilograms. After discontinuation of the drug excess fluid leaves the body.
When taking creatine, it should be borne in mind that its effect will be felt only under the condition of regular training and adherence to a diet. Some athletes do not like fluid retention, as the relief of the muscles is noticeably smoothed out, and sometimes even becomes almost invisible.
Benefits for weight loss
Creatine can help you lose weight. A lot of athletes speak positively about it and recommend it for use.
- In men, the level of the hormone testosterone rises, which in turn affects the muscles.
- It noticeably increases strength, making the workout longer and more intense.
- Men for weight loss use creatine along with fat burners.
- Despite fluid retention, there is also an increase in lean muscle mass.
- The athlete has additional energy, which he spends on strength exercises.
- It prevents protein breakdown. Due to the action of creatine, the production of myostatin in muscle tissues is significantly slowed down.
All data provided was obtained from a study in which volunteers participated. Weight loss with Creatine Monohydrate becomes noticeable not immediately, but gradually.
Creatine in products
At its core, this substance is a protein. It can be obtained from food. It is found in fish and meat, as well as quite a large number of Creatine is found in the kidneys and liver of animals. Unfortunately, most of this substance is destroyed by the heat treatment of foods, so get enough creatine naturally does not seem possible. If athletes want to improve their performance, they will have to special diet, use food supplement with this substance.
Application rules
By itself, creatine is not a means for weight loss. Its actions are aimed at increasing the endurance of the body during training. Thanks to him, the athlete can train much longer and more intensely, and only under such conditions, lose weight.
The daily norm of creatine should not exceed 20 g. It is advisable to divide the dose of the drug into 4 times and use it throughout the day. The same goes for the use of creatine for weight loss by girls. If creatine is used simultaneously with fat burners, then this will give a certain effect, since the fat burner is aimed at reducing weight, and creatine is aimed at increasing endurance during training.
Drug compatibility
It is recommended to use it with meat, dairy products, cereals and fish. It also goes well with fresh vegetables. All of these products enhance the effect of creatine and perfectly complement it. Food during training should be rich in proteins and carbohydrates.
Creatine for weight loss is very poorly combined with the following drugs for the treatment of gout: Indomethacin and Ibuprofen. And also with steroid hormonal agents: "Ketazon" and "Betamethasone".
How to take creatine for weight loss for women and girls? As a rule, they use creatine infrequently. According to statistics, only 5% of the fair sex use this drug. Athletes do not like the peculiar "puffiness" of the mouse, which occurs due to fluid retention. In addition, creatine causes swelling on the face and an unpleasant feeling of heaviness in the stomach. As has been repeatedly observed, puffiness is more of a concern for women than men, which is why they rarely use this dietary supplement.
Creatine markedly increases strength in female athletes. Despite the fact that this result is rather short-lived, it allows you to achieve impressive results. In addition, it has been observed that muscle ruptures and joint injuries are extremely rare in people taking creatine. They have practically no pinching and muscle strain during training.
Features of use
Women are advised to take creatine for weight loss an hour before the start of training and in an amount of no more than five grams. The course of use of the drug should be no more than fifty days. During this period, there is a noticeable saturation of muscle tissue with blood, which improves the contractility of the fibers.
One of the side effects of creatine for weight loss is that due to the increased efficiency of the body, the load on the muscles increases, which in turn is reflected in poor sleep, a significant decrease in immunity, pain in the body, and even an increase in temperature.
It is contraindicated to use this remedy for diseases of the kidneys and liver. It is also undesirable to take creatine for people with problems. of cardio-vascular system.
How to lose weight
In order to get rid of excess weight, you should use the correct dosage. It should be no more than twenty grams per day. Moreover, the dosage is divided into four times. Three weeks after the start of administration, the amount of the drug is reduced by half. For weight loss in women, creatine is recommended for use with any low-calorie diets. The fact is that from a lack of nutrition, the muscles are noticeably weakened. Creatine helps not only keep them in their original form, but also significantly strengthen them. Naturally, all this will be achieved provided daily workouts.
Harm to health
Despite all the manufacturers' assurances about the benefits of creatine for weight loss, the drug still has some negative effect on the athlete's body.
- In the first days after taking, possible stomach pain and diarrhea.
- "Creatine monohydrate" binds fluid and leads to dehydration. Thus, muscle absorbs water, while the rest of the body suffers from fluid loss. If you use fat burners at the same time as this drug, then dehydration will be more pronounced.
- Because of this remedy, swelling on the face and cellulite appear. If men calmly endure swelling on the face, such symptoms are unacceptable for women.
- Intense workout under the influence of creatine often lead to muscle spasms.
It should be borne in mind that this drug is only useful when strength training with small approaches and increased weight. It is absolutely useless for aerobics or exercises with frequent repetitions and small weight loads.
Creatine monohydrate is a sports nutrition product that is recommended for muscle building. However, this is not all that creatine is needed for. Also, this product increases the endurance, performance and strength of the athlete. Form of release of creatine monohydrate - powder, capsules and tablets.
Each type of this sports nutrition has its own characteristics and rules of application. Creatine monohydrate is no exception. Only compliance with the rules for the use of the drug guarantees a positive result.
Composition of creatine monohydrate
Most often, creatine monohydrate contains only creatine. Some sports nutrition experts claim that this composition of the drug is safe for health, because. it does not increase the load on the internal organs. However, many manufacturers ignore this fact. Therefore, they add other substances to the composition of the product.
It is best to opt for pure creatine. Only he will give the desired result in a short time, without causing harm to health.
The benefits and harms of taking creatine monohydrate
Before you start using this supplement, you need to know whether it benefits the body or harms it.
The benefits of this sports nutrition are as follows:
- Allows you to quickly gain muscle mass.
- Increases strength.
- Gives a boost of energy. Creatine has the ability to store energy until the end of the workout, as well as restore it after the completion of all exercises.
- Helps to form beautiful relief torso. The fact is that creatine has the ability to retain moisture in muscle fibers. Due to this, a beautiful relief appears.
- Increases the production of hormones, namely testosterone and somatotropin.
- Removes the inflammatory process in the body, which is caused by arthritis.
- Prevents the occurrence of ischemic diseases, since creatine has the ability to transport oxygen through the tissues.
- Increases performance.
These are the main points for which you need creatine monohydrate. This is also its benefit to the body.
As for harm, creatine itself cannot cause it. The fact is that it is synthesized by the body, so it is constantly present in it. However, in this case we are talking about concentrated creatine, which is obtained by artificial means. Therefore, it has its contraindications, like any other synthetic drug. Here they are:
- Bronchial asthma.
- Pathologies internal organs namely the liver and kidneys.
- The period of bearing a baby and breastfeeding him. In this case, it cannot be said that the drug will harm the body, because. there are no clinical studies of its use.
If in these cases you allow the intake of creatine monohydrate, then you may encounter health problems. Therefore, this will be the harm of this sports supplement.
Side effects of taking creatine monohydrate
It has already been said that creatine monohydrate as such does not harm the body. However, it may cause side effects. Needless to say, this rarely happens.
Side effects occur only in 4 cases out of 100. Most often this occurs if additional substances are included in the composition of creatine monohydrate. They are the ones that cause the side effects.
It manifests itself as follows:
- swelling occurs;
- there is dehydration of the body;
- there are problems with digestion;
- worried about seizures.
Although side effects are very rare, they do happen. This is also a reason to give preference to the product in its pure form, in which there are no impurities in the composition. This will help avoid side effects.
Rules for taking creatine monohydrate
Application of creatine monohydrate powder.
There are several ways to consume creatine monohydrate powder. The first is taking the drug in equal portions. This way of using creatine is called "no load". It is based on daily powder intake. One serving should contain 5-6 grams of the drug. It must be dissolved in liquid. Grape or cherry juice is best for this. This combination contributes to better absorption of creatine and the rapid achievement of results. Creatine monohydrate with juice should be taken daily. After training, this drug is best added to a protein or gainer.
You can prepare a cocktail as follows: dissolve 1 scoop of creatine in a pre-prepared heated liquid. When to use the drug in this case? Every day it should be drunk from morning to breakfast, and on training days - 20 minutes after the end of training. The course is 2 months. After that, you should stop for a month and repeat the course.
The second way to use creatine monohydrate powder is "with loading". In this case, you only need to drink creatine for a month. Next, you should take a break for the same period of time. After that, the course can be repeated.
The intake of creatine by the “loading” method must be carried out according to the following scheme. The first 6 days you need to use 5 grams of the drug, diluted in liquid, 4 times a day. When is the best time to use it? Drink a cocktail should be in between meals. Next, you need to take creatine powder 2 grams per day for 1 dose. The dosage should not be increased until the end of the course. It is best to drink a cocktail in the morning before meals, and on training days - after completing a workout.
Experts in the field of sports nutrition have not decided which way to use creatine monohydrate is better.
The use of creatine monohydrate capsules.
How to take creatine monohydrate not only in powder, but also in capsules, and when should it be done? The methods in this case will be the same as for the drug in powder. The only difference is that it does not need to be diluted, but simply washed down with the selected liquid. Otherwise, you need to drink it in the same way as a powder preparation.
The best companies - manufacturers of creatine monohydrate
There are many companies that make creatine monohydrate. However, sports nutrition experts highlight only a few that produce a really high-quality drug. Here are the best companies, in their opinion - creatine monohydrate from Optimum Nutrition, Ultimate Nutrition and Dymatize.
These companies are considered the best among similar ones, since their products do not contain any auxiliary substances that can harm the body. In addition, they produce high-quality drugs that help to achieve results in a short time. Therefore, experts in the field of sports nutrition urge to purchase creatine monohydrate only the best firms- manufacturers.
Knowing what a drug such as creatine monohydrate is for, as well as the methods and rules for its use, you can quickly gain muscle mass without harm to health.
Creatine was discovered in 1832 by the French scientist Michel Eugene Chevreul. The name comes from the Greek. kreas is the meat in which it was first discovered.
In 1912, Harvard University researchers Otto Folin and Willie Glover Denis proved that taking creatine increased its content in the muscles. In the late 1920s, it was found to play a key role in skeletal muscle metabolism.
Although studies on the effectiveness of the use of creatine in increasing energy metabolism were carried out at the beginning of the 20th century, this supplement gained popularity in sports only after the 1992 Olympics in Barcelona. On August 7, 1992, The Times published an article reporting that Linford Christie, a gold medalist in the 100 meters, used creatine before the Olympics. At the same time, similar articles about its use appeared in the British magazine Bodybuilding Monthly. They talked about Sally Gunnell, the gold medalist in the 400m hurdles, as well as British rowers who also used creatine in preparation for Olympic Games in Barcelona.
In 1993, Experimental and Applied Sciences (EAS) introduced a sports nutrition product called Phosphagen, which is based on high glycemic carbohydrates and creatine monohydrate. Later studies showed that taking high glycemic carbohydrates in combination with creatine increased its performance in the body and its content in the muscles.
Basically, two types are used in sports nutrition:
- Creatine Monohydrate
(in English. Creatine monohydrate) - creatine containing one molecule of water.
(ELA) or creatine ethyl ester (in English Creatine ethyl ester (CEE)) is a derivative of creatine. There is an opinion that CEE is much better and faster absorbed in the body than regular creatine monohydrate, however, studies have not proven this.
Action
Creatine helps increase strength and endurance. Together with loads, it helps to increase muscle mass.
No effect
With a sufficient content of creatine in the body, the effect of its additional intake may not be, and its excess will be excreted through the urine.
Mode of application
Creatine should be consumed in conjunction with carbohydrates that have a high glycemic index, for example: non-acidic juices (for example, grape juice), water with honey diluted in it, or other drinks containing fructose, glucose, etc. Water or juice must first be slightly warmed up, this is necessary for better dissolution of creatine and its absorption.
The course of admission is usually divided into two phases:
- Loading phase
(in English Loading phase): 20-30 g per day for four to six days;
(in English Maintenance phase): 2 g for 3-4 weeks.
But such a course is controversial. There are many scientists who have come to the conclusion that taking creatine at lower doses (3g per day) has the same effect as taking it using the "loading phase". The difference is that the maximum concentration of creatine with the use of the "loading phase" is reached much faster than with low doses. That is, the final result in both cases is the same, but the speed of reaching the concentration is different, but at the same time, the use of small doses is more economical.
Side effects
Edema, indigestion.
Precautionary measures
Due to lack scientific research not recommended for pregnant and lactating women.
People with the following conditions should consult their doctor:
- kidney disease
- Liver disease
- Diabetes
- hypoglycemia
It is necessary to monitor the purity of the creatine used.
How to take creatine monohydrate. Effect, side effects, reviews
Narrated by: Kolyaskin Kirill and Koshelev Alexey
In this video we will talk about such a type of sports nutrition as creatine monohydrate, namely:
- what is creatine and why is it needed in the human body
- the need for creatine in athletes and the norm of creatine in people who are not involved in sports
- creatine in food
- the effect of creatine on muscle mass gain
- increased endurance and strength when taking creatine
- recovery rate when taking creatine
- the effectiveness of creatine for men and women
- beneficial effects of creatine
- side effects, the effect of creatine on the body
- limit of absorption of creatine in athletes per day
- dosage of creatine per kg of body weight
- water retention from creatine
- personal experience creatine intake and reviews Kolyaskin Kirill
- how to drink creatin
- release forms of creatine in capsules, powder
- method of application with loading, secrets of professionals
- duration of creatine intake
Why Do Athletes Need Creatine Monohydrate?
- To increase strength
- For gaining muscle mass
- To increase endurance
- To improve muscle relief (due to the effect of hydration)
- To increase the secretion of hormones that promote muscle growth (somatropin and testosterone)
- For faster recovery after workouts
- To reduce the production and effect on the muscles of lactic acid
Learn how to take creatine monohydrate
The standard serving per serving is 5g of pure creatine monohydrate powder. If you have lost your measuring scoop from the jar, you can use a teaspoon. One heaping teaspoon is about 5 grams. Creatine is best taken with juice (usually grape or apple juice is used), a gainer (keep in mind that some gainers contain creatine initially), protein, sugar, or complex amino acids for better absorption. Creatine is poorly soluble in cold water, so some athletes prefer not to stir, but simply drink a teaspoon of the powder.
When taking creatine, it is worth increasing your daily fluid intake (up to 3 liters per day) to maximize positive effect and avoid dehydration (dehydration).
The composition of the tablets must be specified on the packaging, as it may differ depending on the manufacturer, for example, each SupHerb tablet contains 1 g of creatine monohydrate.
Indications for use
- increase endurance, which will allow you to train more and get less tired;
- recover faster after physical activity and injury;
- improve sports performance.
Instructions for use
If the manufacturer does not offer a different dosing regimen, then the creatine intake regimen depends on the intensity of physical activity:
- ordinary people and amateur athletes are recommended to drink it in a daily dosage of 2 to 3 g;
- people who exercise regularly and spend a lot of energy can take up to 5 g of creatine per day.
Vladimir, 22 years old : I started using creatine, protein (protein), carbohydrates and glutamine according to the scheme: I threw up for the first 10 days maximum amount supplements in between meals, and when creatine began to work for the next 10 days, I used 3 g per day without the use of other supplements. This formula is the most suitable for powerlifting, so it suits me perfectly.
Oleg, 19 years old : The trainer convinced me to buy creatine monohydrate in the online store - there the price is lower. The supplement is effective and cheap, I did not find any cons. The powder does not completely dissolve in water, which indicates high quality product. Strength in training has increased markedly.
Victoria, 27 years old : I take creatine supplements during competition - I work out cross-country skiing. I drink in the morning on an empty stomach and in the evening after eating 5 g each. In one course (4 weeks), there is an increase in speed by 15% and the appearance of explosive power. To improve the taste, I drink creatine produced in the USA not with water, but with grape juice.
Creatine Monohydrate
Creatine monohydrate is a sports nutrition product that is recommended for muscle building. However, this is not all that creatine is needed for. Also, this product increases the endurance, performance and strength of the athlete. Form of release of creatine monohydrate - powder, capsules and tablets.
Each type of this sports nutrition has its own characteristics and rules of application. Creatine monohydrate is no exception. Only compliance with the rules for the use of the drug guarantees a positive result.
Composition of creatine monohydrate
Most often, creatine monohydrate contains only creatine. Some sports nutrition experts claim that this composition of the drug is safe for health, because. it does not increase the load on the internal organs. However, many manufacturers ignore this fact. Therefore, they add other substances to the composition of the product.
The benefits of this sports nutrition are as follows:
- Allows you to quickly gain muscle mass.
- Increases strength.
- Gives a boost of energy. Creatine has the ability to store energy until the end of the workout, as well as restore it after the completion of all exercises.
- Helps to form a beautiful relief of the torso. The fact is that creatine has the ability to retain moisture in muscle fibers. Due to this, a beautiful relief appears.
- Increases the production of hormones, namely testosterone and somatotropin.
- Removes the inflammatory process in the body, which is caused by arthritis.
- Prevents the occurrence of ischemic diseases, since creatine has the ability to transport oxygen through the tissues.
- Increases performance.
These are the main points for which you need creatine monohydrate. This is also its benefit to the body.
As for harm, creatine itself cannot cause it. The fact is that it is synthesized by the body, so it is constantly present in it. However, in this case we are talking about concentrated creatine, which is obtained artificially. Therefore, it has its contraindications, like any other synthetic drug. Here they are:
- Bronchial asthma.
- Pathologies of internal organs, namely the liver and kidneys.
- The period of bearing a baby and breastfeeding him. In this case, it cannot be said that the drug will harm the body, because. there are no clinical studies of its use.
If in these cases you allow the intake of creatine monohydrate, then you may encounter health problems. Therefore, this will be the harm of this sports supplement.
Side effects of taking creatine monohydrate
It has already been said that creatine monohydrate as such does not harm the body. However, it may cause side effects. Needless to say, this rarely happens.
It manifests itself as follows:
- swelling occurs;
- there is dehydration of the body;
- there are problems with digestion;
- worried about seizures.
Although side effects are very rare, they do happen. This is also a reason to give preference to the product in its pure form, in which there are no impurities in the composition. This will help avoid side effects.
Rules for taking creatine monohydrate
Application of creatine monohydrate powder.
There are several ways to consume creatine monohydrate powder. The first is taking the drug in equal portions. This way of using creatine is called "no load". It is based on daily powder intake. One serving should contain 5-6 grams of the drug. It must be dissolved in liquid. Grape or cherry juice is best for this. This combination contributes to better absorption of creatine and the rapid achievement of results. Creatine monohydrate with juice should be taken daily. After training, this drug is best added to a protein or gainer.
You can prepare a cocktail as follows: dissolve 1 scoop of creatine in a pre-prepared heated liquid. When to use the drug in this case? Every day it should be drunk from morning to breakfast, and on training days - 20 minutes after the end of training. The course is 2 months. After that, you should stop for a month and repeat the course.
The second way to use creatine monohydrate powder is "with loading". In this case, you only need to drink creatine for a month. Next, you should take a break for the same period of time. After that, the course can be repeated.
The intake of creatine by the “loading” method must be carried out according to the following scheme. The first 6 days you need to use 5 grams of the drug, diluted in liquid, 4 times a day. When is the best time to use it? Drink a cocktail should be in between meals. Next, you need to take creatine powder 2 grams per day for 1 dose. The dosage should not be increased until the end of the course. It is best to drink a cocktail in the morning before meals, and on training days - after completing a workout.
The use of creatine monohydrate capsules.
How to take creatine monohydrate not only in powder, but also in capsules, and when should it be done? The methods in this case will be the same as for the drug in powder. The only difference is that it does not need to be diluted, but simply washed down with the selected liquid. Otherwise, you need to drink it in the same way as a powder preparation.
The best companies - manufacturers of creatine monohydrate
There are many companies that make creatine monohydrate. However, sports nutrition experts highlight only a few that produce a really high-quality drug. Here are the best companies, in their opinion - creatine monohydrate from Optimum Nutrition, Ultimate Nutrition and Dymatize.
These companies are considered the best among similar ones, since their products do not contain any auxiliary substances that can harm the body. In addition, they produce high-quality drugs that help to achieve results in a short time. Therefore, experts in the field of sports nutrition urge to purchase creatine monohydrate only from the best manufacturers.
Good day. My name is Egor and I have been working for 8 years personal trainer. I am a fitness professional.
All materials were carefully collected and processed in order to convey information in a complete and accurate manner.
It is always necessary to consult with your doctor before using any method.
