Very often there are situations when athletes decide to improve the effectiveness of their training, purchase the coveted supplement, but after a while nothing happens. Working weights, muscle volumes, and even the duration of the workout do not increase in any way. All this happens not because the supplement is ineffective, but only because it was not used as it should be. To a greater extent, all this applies to creatine. On the one hand, this is an extremely effective supplement, which will notice significant changes in just 1-2 weeks. On the other hand, if used incorrectly, it is unlikely that you will be able to extract at least half of the effectiveness that should be there. That is why, in order to avoid making such mistakes, you need to figure out how to drink keratin powder correctly, what should definitely be taken into account, and what is best avoided.
How to take creatine powder correctly?
So, let's imagine that you have already purchased creatine and it's time to start taking it. However, a lot of questions remain, namely:
- Time of receipt;
- Quantity;
- What to mix with;
- Whether a loading phase is necessary or not;
There may be many more questions, so let’s look at each of them in order. Let's start with the simplest thing, namely, how to use creatine correctly. The powder cannot be dissolved in liquid, because the crystals will simply settle at the bottom. Therefore, athletes usually take the supplement in two ways, either by putting the entire spoonful of powder in their mouth and then washing it down with water, which is not very pleasant, or by simply mixing it into a glass or shaker. In this case, it is very important to thoroughly crush the liquid immediately before drinking so that the powder does not remain at the bottom.
Also, do not forget that although the dosage is most often determined by eye, it is better to carefully measure the required amount of powder. This can be done using a kitchen scale. You should take creatine after a workout. If you divide the daily dosage into two servings, then one dose should be taken after training, and the other before physical activity, during the day or even before bed.
Options for taking and dosing creatine
It is how to use creatine correctly that has caused the most discussion and discussion. If no one doubted the effectiveness of the supplement, then two camps have formed on the issue of use. Some athletes advocated that the loading phase was a necessity, while others believed that it was not particularly necessary. For a long time it was believed that the loading phase provides a significant advantage, which is why even many manufacturers recommended it in the instructions on the packaging.
How to Properly Use Loaded Creatine Powder. This method includes a loading and maintenance phase. To begin with, it is recommended to take 20 grams of the product per day for 7 days, and then take 10 grams as support for 4 weeks. It is clear that the reception must be divided into 2-4 even times depending on the phase.
How to take creatine without loading. It is recommended to take 10 grams (2 times a day, 5) per day for 6-8 weeks, then take a short rest, and you can take the supplement again. Research has proven that large doses are not necessary and that too small doses are not effective. So, it is optimal to take the supplement 10 grams per day. We recommend this option!
If you are not buying pure creatine monohydrate, but a ready-made complex creatine supplement, for example, from several forms or with impurities, then it is better to adhere to the dosage indicated on the product packaging.
It is better to mix the supplement with sweet juice, gainer or protein.
Which is better - creatine monohydrate or hydrochloride?
Not long ago, another debate erupted regarding which form of creatine is better. Many manufacturers are still not trying to come to terms with the fact that conventional monohydrate is on the leadership pedestal, so they are trying to introduce various improvements, such as an additional transport system, etc. Of course, they make sense, since they simply make it easier to use (no need to consume additional carbohydrates), but the significant excess in cost, which is due to production standards, still does not allow one to beat the monohydrate.
There are many forms of creatine, but here are the most popular:
- Crealkaline (has increased bioavailability);
- Anhydrous (contains more substance per serving);
- Tatrate (retains its properties longer);
- Citrate (gives a little more energy);
- Malate (better dissolved and absorbed), etc...
Basically, there is no difference between forms in terms of effectiveness, or it is minimal.
A similar situation occurred with creatine hydrochloride. At one time, the product caused quite a stir and generated a lot of discussions, although this was largely dictated by the manufacturer’s powerful marketing campaign. However, at the moment there is still no scientific research that would clearly establish the advantage of hydrochloride over monohydrate. Therefore, in the absence of a sufficient evidence base that would indicate the advantage of hydrochloride, the leadership still remains with the monohydrate.
By the way, monohydrate is the most economical and at the same time the most efficient product of all forms. The price of creatine in Moscow in our store can prove this to you. Once you look at the cost of the different forms, you will see for yourself how much they vary.
How to store creatine powder?
It is important not only to know how to consume creatine monohydrate powder, but also how to properly store the supplement. Athletes are often faced with a situation where the powder begins to clump over time, and in order to measure a portion, they need to break off pieces and knead them to their original state. As a rule, this happens when storage standards are violated (or in cases where the additive has long passed its expiration date), and the problem itself is solved quite simply. To do this, you must follow the usual rules for reception and storage:
- Do not allow moisture to get into the package (if you do not have a measuring spoon, you must thoroughly wipe the teaspoon before adding powder);
- If you purchased a large package, then it makes sense to pour some of the powder into a smaller jar (this will allow you to seal the main package and not open it every day).
- You also need to store creatine only under the conditions written on the packaging (temperature, dry room, etc.).
By following these standards, you can safely buy even the largest packaging and the powder will not begin to crystallize over time.
The best creatine powder!
What is the best way to combine creatine intake?
To get the maximum benefits from creatine, it is very important to take it correctly. This applies not only to the method of administration, which we have already discussed above, but also to the proper combination of creatine with other sports nutrition.
Basic sports nutrition that should be included in your complex:
- Protein;
- Vitamins;
- BCAA.
By the way, protein and BCAA also act as an additional transport system for creatine, so you get double the benefits!
As you have already learned, thanks to creatine, you gain more physical strength and endurance. But it's no good if you don't have the emotional drive and concentration. So during training, we recommend enhancing the effects of creatine with a pre-workout supplement!
Pre-workouts allow you not only to mentally prepare for physical work, but also delay the onset of fatigue and increase pumping, which gives you not only spectacular fullness, but also improved blood circulation, and therefore better delivery of nutrients!
For men, test boosters will be a special addition to sports nutrition. These are natural supplements that can increase testosterone levels, which means improving not only your muscle growth and athletic performance, but also your well-being, and also increase your libido.
Important! Testosterone boosters only increase the natural production of testosterone by the testicles and adrenal glands. They do not disrupt hormonal levels and have no side effects.
Well, now we’ll share with you the best products from the above categories!
The best proteins
The best BCAA
The best vitamins
The best pre-workout supplements
The best test boosters
Only with a comprehensive intake of creatine will you really notice a bright result!
Today on the market of nutritional supplements and sports nutrition you can find a wide variety of products for athletes, the name of which contains the phrase “creatine monohydrate”. What is this substance? For what purpose do athletes take it? How does it affect the human body? How to take creatine? This article will try to answer these and other questions related to this drug.
What it is?
Creatine, whose scientific name is methylguanidoacetate acid, is a natural substance produced by the human body. Internal organs such as the pancreas, liver and kidneys are capable of synthesizing it from the following amino acids: methionine, glycine and arginine. The main function of creatine is to provide energy for the functioning of the human muscular system.
This substance is also found in the meat of mammals and some fish. The problem is that during heat treatment of animal products containing creatine, it is converted into inactive creatinine, which, once in the human body, is almost completely excreted through the kidneys.
Biochemical transformations of creatine
In order to figure out how best to take creatine to get the maximum effect, you need to understand what processes occur when it enters the bloodstream.
Under the condition of normal functioning of the human body, creatine produced by internal organs enters the circulatory system, which delivers it to muscle cells. Once in the muscle tissue, under the influence of the enzyme kinase, it combines with an energetically active phosphate group and is converted into phosphocreatine, which remains in the cell until it is needed for the synthesis of ATP (adenosine triphosphoric acid), which is the energy source of all biochemical processes in the body. Once this happens, phosphocreatine is converted into an intermediate substance called creatinine, which is subsequently eliminated from the body in urine. When a person takes creatine monohydrate, the content of phosphocreatine in the body increases, which slows down the onset of the glycolysis process, thereby expanding the athlete's capabilities and increasing his muscle potential.
For the normal functioning of the metabolic processes of an ordinary person, approximately 2-3 grams of creatine per day are needed. A healthy body produces approximately the same amount, which allows you to maintain the balance of this substance. If a person experiences constant strong physical activity, then his body requires more of this substance.
History of discovery and research
Creatine was first isolated from skeletal muscles in 1832 by a French scientist, Chevreul. During further research, it was found that it is present in the body of all mammals, as well as fish. In the first decade of the 20th century, Denis and Folin found that when taking additional amounts of creatine, its amount significantly increases in muscle tissue. In 1927, scientists discovered phosphocreatine. 54 years later, information has appeared about the therapeutic use of a substance such as creatine (how to use it correctly). In 1993, the scientific method of creatine loading was introduced and it was found that taking this substance promotes weight gain. Since 1994, creatine has been the subject of study by many scientific institutions around the world.
Athletes use many different methods of taking various types of creatine during training; we will dwell in more detail on the two most common: with and without loading.
Method without loading
This is a way to take creatine consistently and regularly: just once a day, 5-6 grams. On rest days, it is consumed on an empty stomach in the morning, and on training days, immediately after classes. To better absorb creatine into muscle tissue, as well as enhance its effects, it is recommended to dilute it with some sweet juice or mix it with a gainer or any other sports cocktail that you use.
How to take creatine capsules following this method? It’s very simple: take the capsule form after taking your usual sports supplements, at the recommended time, in the appropriate dosage, with sweet and sour juice, for example, cherry.
Reception with “loading”
According to this option, taking creatine consists of two successive steps:
. Throughout the first week, the drug is taken four times a day, 5 grams in between meals. On training days, one of the four servings should be taken immediately after the end of the workout.If for some reason standard methods and dosages are not suitable for you, then formulas for calculating the required amount of the substance will help you determine how to take creatine monohydrate correctly: during active loads and training: per 1 kg of weight - 300 mg, during rest and recovery - 30 mg/kg body weight.
What time should I take it?
When training intensely, not only is it important how to take creatine, but also when to take it.
In the sports community, it is quite common to believe that it is best to take creatine supplements before training. Sports nutrition specialists strongly disagree with this, since immediately before physical activity the body does not need to transport creatine to the muscles, because the energy balance at this time is normal. But the presence of a substance in an athlete’s body during training can have not very good consequences. Due to its physicochemical properties, creatine binds and absorbs a large amount of liquid, which can have a negative impact on both the quality of the workout itself and cause some damage to the cardiovascular system.
Therefore, both sports nutrition specialists and the athletes themselves, when asked how to take creatine monohydrate correctly, unanimously answer: only after completing the workout! It is at this time that the skeletal muscles are ready to accept and assimilate it. On rest days, you need to take creatine in the first half of the day, preferably in the morning.
How long should you drink it?
In order to avoid addiction and the body does not stop accepting it, it is recommended to take creatine in a course of about one and a half to two months, after which you need to take a break for 3-4 weeks. During this time, the muscles will again become sensitive to the substance.
What is it like?
Since its appearance on the sports nutrition market in 1993, creatine monohydrate has established itself as the most effective nutritional supplement, allowing athletes to increase not only strength, but also endurance. A distinctive feature of the monohydrate form is the presence of an additional water molecule, which is linked to creatine, which promotes better absorption of the drug. Modern manufacturers of sports nutrition and food supplements produce it both in powder and capsule form. One of the latest developments by scientists is micronized creatine, or as it is also called micronized creatine monohydrate. This is ordinary creatine powder, only crushed to ultra-fine particles, almost “to dust”. The question of how to take micronized creatine does not arise: unlike the usual powder form, it is almost completely dissolved in liquid and does not leave a sediment of particles at the bottom of the glass.
How to use creatine powder?
Despite the fact that a micronized form of creatine is available on the market, many athletes continue to take this substance in powder form. Experienced athletes, of course, do not need to be told how to prepare it, but beginners should find the instructions on how to take creatine monohydrate powder useful:
- Prepare 1 liter of liquid in which the powder will be diluted.
- Measure the desired dose of creatine with a measuring spoon or teaspoon. 1 heaped teaspoon contains 5 g of powdered creatine.
- Dilute a measured amount of powder in the prepared liquid.
- Stir the resulting solution thoroughly until the last grains of the substance dissolve.
- Drink the resulting solution.
How are the capsules taken?
It is worth noting that the principles of taking powdered and encapsulated creatine are similar. The difference is that the capsules are already prepared, and they are easy to take with you to training, so that at the end you can take the required amount and wash it down with a sweet juice or gainer.
What can I take it with?
Scientists have found that the most difficult stage in the absorption of creatine is its delivery from blood plasma to muscle cells. This is where the greatest amount of this substance is lost. To reduce such losses and improve the absorption of creatine by muscles, various intermediary substances can be used, the most effective and active of which is the hormone insulin. Under its influence, muscles absorb more nutrients, including creatine. To stimulate insulin secretion, you can take: 5-15 g of amino acids, 20-30 g of “fast” proteins, or 10-20 g of sweet juice or sweetened water.
Combined use with a gainer
Let us clarify that a gainer (energy drink) is understood as a mixture of proteins and carbohydrates, and, for some manufacturers, other elements. The answer to the question of how to take a gainer with creatine depends on the composition and percentage of proteins to carbohydrates in the energy drink. As a rule, a gainer along with creatine is taken in the morning in order to stop catabolic processes after sleep. The next energy drink can be taken half an hour before the start of training to increase endurance and get a boost of energy. After training, during the so-called carbohydrate window, it is advisable to take a gainer and creatine so that the muscles can get a boost of energy for recovery.
Should you combine creatine and proteins?
Many novice athletes wonder how to take protein and creatine and whether it will harm their results and health. You can take these two substances together, since protein increases muscle mass, and creatine helps restore muscle tissue. The most effective is considered to be taking protein, as well as creatine monohydrate, immediately after training, since after active physical activity the rate of protein synthesis by the body increases significantly. Athletes seeking to build muscle mass are advised to take 40 g of protein in the morning and after training and 20 g before training.
Amino acids and creatine
Athletes seeking to gain muscle mass typically combine gainer and creatine supplements. However, to increase the growth of muscle mass and strength, you can additionally introduce amino acids into the diet, which should be taken in accordance with the manufacturer’s recommendations. When thinking about how to take creatine and amino acids together, it is worth considering that for gaining muscle mass, the best time to take amino acid complexes is in the morning, before and after sports activities. The rest of the time it is better to use protein. If you need to lose weight, then amino acids can be consumed more often, as they will help not only reduce catabolism and appetite, but also keep muscles in normal shape. Professionals recommend using a dose of at least 5 g for each dose, although it is possible to use larger portions depending on the manufacturer’s recommendations.
Who benefits from taking creatine?
Since 1993, creatine has been widely used to improve athletic performance in many disciplines. First of all, it is used by athletes involved in bodybuilding, powerlifting, various types of wrestling and all-around, gymnasts, sprinters, and team sports players. Knowing how to take creatine monohydrate correctly, you can get a significant boost of energy, which will allow you to do a large number of repetitions of a particular element or exercise.
The Positive Effects of Creatine
For several decades, this substance has been used not only to achieve high athletic achievements, but also for medical purposes. During this time, a large amount of data has accumulated on the positive effects of taking it:
- reduction in plasma levels of cholesterol, triglycerides and lipoproteins;
- has a protective effect on the central nervous system during hypoxia due to ischemic damage;
- used to treat neuromuscular disorders and various muscle atrophies;
- used as an adjuvant for patients suffering from chronic heart failure;
- anti-inflammatory effect, since creatine can be taken for chronic, acute or local inflammation.
Contraindications
Despite the fact that creatine is recognized as one of the safest and most harmless sports nutritional supplements, there are some restrictions on its use. Like many other types of sports nutrition, it is not recommended for pregnant and breastfeeding women, children and people prone to allergic reactions and problems with the respiratory system.
If your health is fine and you know how to take creatine powder, but you experience any discomfort, you need to check the correct dose you are taking, and also try the drug in a different form of release.
Possible side effects
A distinctive and not very pleasant feature of creatine is its high ability to absorb water and rather low solubility. If a large amount of this substance is taken with a small amount of water, discomfort in the abdominal area, nausea and even nausea are possible. It is important to remember how to take creatine correctly - in small doses, with plenty of water. If the powder form, which dissolves rather poorly and has a specific taste, gives you an unpleasant sensation, then it may be worth switching to a modern product with a higher degree of grinding under the brand name micronized.
Creatine: how to take it correctly, some useful tips
- Creatine should not be left diluted for a long time, as it begins to actively decompose immediately after preparation.
- In addition to water, creatine monohydrate can be dissolved in juice or gainer (energy drink), multi-component sports cocktails.
- After taking the main solution, you need to drink quite a lot of liquid, at least 3 liters per day.
- After taking creatine, you should not drink strong coffee or alcoholic beverages.
Creatine monohydrate is a food supplement whose main function is to provide energy to the muscular system. This is one of the most popular supplements in the bodybuilding world. Thanks to it, muscle mass increases, muscle endurance improves and performance increases. In the human body, creatine is produced in the pancreas, kidneys, and liver. in the amount of 2-3 grams per day. This is exactly the dose that a person needs for the normal functioning of metabolic processes. Naturally, the athlete needs to take more of this substance.
Creatine monohydrate
This additive is found in mammalian meat (beef, chicken, pork) and fish. But it is almost impossible to obtain a fairly large amount of this supplement, since most of it is not absorbed in the body and is excreted from it. Therefore, athletes often use chemically extracted creatine. This supplement does not harm the body in any way if the dosage is not exceeded. If the dosage is exceeded, the body simply will not absorb it and will simply eliminate it.
Creatine. Reception scheme
There are two main methods:
- with loading;
- no download.
So, let's figure it out more details about these techniques. When taken with a load, you need to take 20 grams per day of this drug for the first week (4 times a day, 5 grams), then the dosage is gradually reduced to 6 grams per day. 5 grams is about a heaped teaspoon. One dose must follow after training, the rest - in the interval between meals. With this technique, you will immediately feel a surge of strength and training will be much easier. This course lasts no more than 1.5 months. After, comes three week holiday from the drug to restore sensitivity to the drug. Then you can repeat the course.
Now let's look at the method without loading. With this method, the drug is taken in an amount of 5-10 grams per day for two months. On training days, the supplement is taken in the morning, immediately after waking up (5 grams), and after training (5 grams). On days when there is no training, the drug is taken only once (in the morning, immediately after waking up) in a dosage of 5 grams. The course lasts two months, followed by a two-week rest, then the course can be resumed.
It's up to you to decide how to take creatine monohydrate, with or without loading. But many experts believe that it is more advisable to take the drug without loading, since the result in both cases will be almost the same, but in the first case you will have to spend more money. You also decide how much to take this drug, since each person is individual and if something suits one person, it may not suit another.
Creatine capsules and powder
This drug is available in both powder and capsule form. With capsules everything is much simpler. You need to drink a few capsules depending on the dosage and after that drink some juice or just water with sugar for better absorption. With powder it will be a little more difficult. You need to pour 5 grams (a heaping teaspoon) of creatine into a glass of juice. You can pour it into a glass of water and add three tablespoons of sugar. After this, stir and drink.
Due to its special structure, normal creatine monohydrate is slightly soluble in water, so don’t be surprised if it crunches on your teeth. This means that the supplement is of high quality. It is important to remember that creatine cannot survive in an aquatic environment for long. Therefore, when going to training, do not pour it into a shaker, otherwise by the end of your training it will disintegrate and it will be of no use.
Of course, capsules have many beneficial properties. For example, they are convenient to take for training and the exact amount of the drug you consumed is known. But the problem is that in powder form it is absorbed better.
Many people wonder why take creatine with juice or something sweet. This is because this supplement has a low absorption threshold, and to increase it, more insulin is needed in the blood. To increase insulin levels, fast carbohydrates such as sugar are needed.
What can you combine with?
This supplement can be drink with almost anything. The greatest effect can be achieved by consuming creatine monohydrate along with gainers. Since gainers are a protein-carbohydrate product, the drug can be almost completely absorbed in the body. In addition, this combination will give a lot of energy during training.
You can take the drug together with protein. This technique will give you maximum effect in the growth of muscle mass. Protein promotes muscle growth, and creatine is involved in recovery and provides the energy needed to build muscle fibers. Protein intake, like creatine, is carried out after training, since protein synthesis accelerates after training.
Accept this You can also add amino acids. Such techniques are carried out in order to gain lean muscle mass, increase strength and endurance. Amino acids are taken in the morning, before and after training. As for the dosage, professionals recommend 5 grams at a time.
Now let’s look at what you should not consume when taking this supplement. First of all, you should not drink alcohol, because it slows down the absorption of the substance. And you should also not drink drinks containing caffeine. They can be drunk only after an hour. It is better to drink some juice instead of coffee or tea.
So, to summarize, we can highlight the main rules of this scheme:
- drink creatine monohydrate in the morning on an empty stomach, and immediately after training;
Creatine is a nitrogen-containing carboxylic acid consisting of the amino acids methionine, arginine and glycine.
Poor nutrition, stress, increased physical activity - all this causes a lack of creatine.
Conventional values of creatine content in food products. In mg/g for raw foods. Heat processing can reduce the creatine content of food. Source mhealth.ru and Sports Medicine magazine
A person weighing 70 kg, with average physical activity, needs 2 g of creatine every day, this is approximately 500-600 g of meat. Not everyone can consume meat products in such volumes, and in general this approach will lead to obesity faster than loading up on creatine. Therefore, it is necessary to replenish creatine in the body with the help of supplements.
Reception with loading phase
This means that in the first week the supplement is taken in an enhanced mode - 4-6g up to 4 times a day. The results will be felt already in the first training session.
You should take creatine as follows: in the morning - the first dose, on the eve of training - the second, immediately after completing classes - the third, and two hours before going to bed - the fourth.
Standard dosage regimen
Bypassing the loading phase, creatine is taken in recommended doses of 2-5g per day. Changes will become noticeable after about 30 days.
Creatine is taken as a course. After 2 months of use, you need to give the body a chance to rest for three weeks. Constant use of the supplement has a bad effect on its effectiveness, as described above.
Most popular types
It can be micronized, i.e. have a smaller particle size. This monohydrate is more expensive, but also of higher quality.
Creatine Ethyl Ester. It is believed that it is better absorbed by the body than monohydrate. It is difficult to say about the advantage of ethyl ester over the classic monohydrate; there are many contradictions in the media. Among other things, some recommend it, others conduct disappointing “research”.
Cre-Alkaline. According to the manufacturers of cre-alkaline, it is better absorbed due to the special formula creatine + alkali (pH). Alkaline powder (may contain soda ash, glycerin magnesium phosphate, bicarbonate) acts as a protection for creatine from the acidic environment of the gastrointestinal tract, thereby not degrading into creatinine (which, as we know, is useless). In fact, there are refuting independent studies that have proven that cre-alkaline is inferior in terms of performance to creatine monohydrate.
Creatine with transport system
This is still the same creatine, but combined with other components for better absorption.
Creatine with a transport system is taken before starting training in the gym. Because this combination includes a large number of substances that improve training.
Let's look at the main components that make up the creatine transport system.
Along with gainer
Serious Mass ON already contains 1g of creatine
The carbohydrate-protein mixture goes well with creatine, because... it is better absorbed with more carbohydrates. Therefore, taking creatine with a gainer is useful and beneficial for the athlete. Some gainer manufacturers write how much creatine is in the composition. Read what they write on the can so you don't overdose.
Combination with protein
Creatine and protein are synergistic. By taking these supplements in one course, you can increase your lean body mass and strength.
Creatine and l-carnitine together
Not enough research has been carried out on the compatibility of these additives to give an objective assessment. In October 2008, the International Journal of Sport Nutrition and Exercise Metabolism published the results of the experiment. Athletes taking a combination of creatine and l-carnitine showed higher performance compared to subjects who took creatine alone.
Compatible with Beta Alanine
Combining creatine with beta-alanine results in leaner muscle mass and increased endurance. These results were confirmed by studies conducted in 2006 on American football players.
What to mix with
Creatine can be mixed with water, juice, kefir, fermented baked milk, drinking yogurt, etc. The choice of liquid base will depend on personal taste preferences, calorie content and ease of preparing the cocktail.
You need to drink a homogeneous mass without dry lumps. To do this, it is better not to stir the mixture with a spoon, but to use a blender, shaker or mixer.
Creatine and alcohol
Does everyone remember how muscles grow and what it costs us? When you train, you break down your muscle fibers, and the actual growth happens during protein synthesis when you're resting. Alcohol interferes with the process of protein synthesis. Thus, it turns out that creatine and alcohol work against each other. Athletes who need an answer to the question “can I use creatine and alcohol?” should seriously think about self-discipline.
Creatine and coffee
Many people talk about the incompatibility of these two components, but not a single study has yet proven that caffeine interferes with the absorption of creatine.
Side effects
Creatine has few side effects. However, they exist:
Dehydration. This process is accompanied by dehydration, which requires fluid consumption of up to 3 liters per day.
Indigestion. Stomach pain, nausea and diarrhea occur as creatine crystals dissolve.
Contraindications
People with polycystic kidney disease should not take creatine..
A known side effect associated with taking 1-10 grams of creatine per day is water weight gain. Additionally, it is believed that some people may experience muscle cramps and possibly muscle tearing when taking creatine supplements. However, these claims are scientifically unsubstantiated.
Creatine is a supplement that is often used by those who want to build muscle mass. There are rumors, speculations, doubts, and a lot of questions about the effectiveness of this supplement. How does it work and how to take it?
We will answer your questions and more.
If you look into a sports nutrition store and read the names of some fitness supplements on the labels, it becomes clear that you did not attend biology classes at school. What can you remember about creatine? Well, that's what I'm talking about.
Creatine is one of the most well-known weightlifting and best-selling supplements on the market. Its popularity is justified. Creatine is one of the safest and most effective supplements. However, not everyone who drinks it understands what the essence of this supplement is, how to properly take creatine to gain muscle mass and in what dosages. More details from here.
Creatine, from a biological point of view, is an organic acid that is produced by the body. Its purpose is to provide the body with adenosine triphosphate (ATP). ATP gives the body a short-term boost of energy and strength.
Here's how it works: Creatine is converted to phosphocreatine, which in turn produces ATP. When the body is under stress, as during exercise, ATP is released, providing the body with additional energy.
This process may seem simple, but this is creatine in its base form. There are actually many types of creatine, such as crealkaline. Each has its own advantages and disadvantages.
The best creatine and its most popular types
You will also be interested to know what they exist and why you should use it.
Creatine monohydrate
Creatine monohydrate is the most sold and used form of creatine. This is the original type of creatine and has some disadvantages. For example, some people may experience bloating or other minor side effects.
Creatine hydrochloride
This form of creatine is said to eliminate the side effects found with creatine monohydrate. However, there is no research to prove that this is true. What has been proven is that creatine hydrochloride is more soluble in water and is taken in a lower dose.
Micronized Creatine
Micronized creatine is essentially the same product as creatine monohydrate. It is only produced in the form of crushed powder, which, according to manufacturers, improves solubility in water and absorption into the body. Read below about how to drink creatine monohydrate powder.
Creatine ethyl acetate
This supplement is a combination of creatine and an ester. Although it is not as well studied, many argue that it is not much different from creatine monohydrate.
Buffered Creatine
Buffered creatine is creatine fortified with magnesium, which improves the absorption of creatine by the body. According to the manufacturers, this supplement is capable of removing the byproduct of creatine, creatinine.
The consistency of creatine supplements varies, for example, it is available in the form of tablets, capsules, powder or liquid. Which form of supplement release you accept and take is, of course, up to you, because each of them has its own advantages and disadvantages.
Liquid creatine most often has a good and pleasant taste, but, as many believe, is not very effective. The powdered supplement is the most popular and is easily soluble in any drink. Creatine tablets are slow to digest, but this may be a benefit for some people.
Why is creatine so popular?
Creatine is popular because it is one of the most purchased supplements on the market. There have been countless studies showing that creatine provides a short-term boost of energy and strength, reduces fatigue, and increases muscle mass. Simply put, it will increase the duration and effectiveness of your workout and is considered one of the best muscle building supplements.
Apart from this, cretin is considered to be the safest supplement you could find. A number of studies have been conducted on the potential harm of taking this supplement, but the results of almost all of them indicate a relatively small risk associated with taking creatine. Creatine is considered the most studied supplement, and to this day there is no evidence of its harm.
Another reason for creatine's popularity is that it has beneficial effects on the human brain.
Why?
Cells such as neurons require a lot of energy. When these brain cells receive additional energy from increased creatine, the brain begins to function better, namely increased intellectual potential and memory.
Creatine is usually inexpensive, but it is very effective. That is why most beginner weightlifters prefer this supplement.
Unlike other inexpensive supplements, creatine works. It brings results and does it quickly enough. If you want to build muscle quickly, effectively and without much investment, choose this supplement.
How to take creatine correctly?
Another important aspect that requires special attention is the question of how to take creatine. If taken incorrectly, the effect of the supplement is reduced significantly or is completely absent. And yet, how to use a supplement to gain muscle mass?! Go!
How to Take Creatine During the Loading Phase
During the loading phase, creatine is taken in a large dose over a short period of time. Loading usually takes 1-2 weeks. For maximum effectiveness, about 20-25 grams daily is recommended for the first 5 to 7 days. This amount of supplement should be divided into several doses per day. Why? Taking it daily will completely enrich your body and muscles with creatine.
Some people prefer to take a lower dose of creatine during the loading phase. They do this in hopes of avoiding excessive fluid accumulation in the body and problems with the digestive tract. If you don’t like this scenario, then you should use 10-12 grams per day, divided into small doses, for 10-14 days. This loading phase will reduce the initial effectiveness of the supplement, but the benefits of taking this dose of creatine will not be diminished.
The loading phase is initially aimed at getting the maximum benefit from creatine, although some people do without this phase.
Why?
The reason for this is that under the influence of creatine, the process of fluid accumulation begins in the body. Increased fluid levels can lead to swelling and problems with the digestive tract. However, research has proven that creatine does not cause these symptoms on a physiological level, since water is retained directly in the cells and not in tissues and organs.
Although the effectiveness of the supplement will be reduced, this phase can still be skipped.
How to take creatine correctly during the maintenance phase
The maintenance phase follows immediately after the loading phase.
How long should you take creatine during this phase? — This period lasts about a month.
How much to consume per day at this stage? - During this time, the dose of creatine should gradually decrease and reach 3-5 g per day.
During this phase, your muscles will be saturated with the creatine accumulated during the loading phase, if you had any, of course. The maintenance phase is needed to replenish the creatine reserves that you lose throughout the day or during training.
Research shows that after the muscles have already been filled with creatine during the loading period, they only need 3-5 grams of creatine per day. This means that if you still continue to take creatine in high doses, your muscles will still not absorb it, and all the excess will simply disappear as unnecessary. But you don't need this.
All about the washout phase
The washout phase is the period during which you stop taking creatine. This phase allows your body to get rid of excess creatine and is very important. During this time, your body parameters return to their normal values.
Why?
Prolonged periods of creatine supplementation without a washout phase will reduce the effectiveness of the supplement and may lead to potential health risks.
The washout phase should last about 4 weeks. The body needs this four-week period to restore its normal levels. After 4 weeks, start again with the loading phase, then move on to the maintenance phase.
Most recent research concludes that the washout phase is useless and does not provide any benefit to training. Some argue that cyclic creatine supplementation reduces its effectiveness. Creatine is usually most effective when muscles are saturated. And during cyclic use of creatine, the muscles do not have time to be sufficiently saturated, and because of this, its effectiveness decreases.
When and how is it best to take it?
This is one of the most frequently asked questions about when is the best time to take creatine. Some people believe that it should be taken before training. Others claim that taking creatine after a workout increases its effectiveness.
When you drink the supplement is, of course, up to you, but it is recommended that during the loading phase you drink it in equal portions throughout the day. During the maintenance phase, the dose of creatine is lower and it is recommended to take it in equal proportions before and after training.
Why?
This will allow your muscles to be fully saturated, ensuring that the creatine used during your workout is fully recovered afterward.
Indications for use
Creatine is one of the preferred supplements for most athletes due to its ability to increase performance and energy and reduce fatigue. It is very useful for people leading an active and sporty lifestyle. It is especially useful for those who engage in sports that require short, repetitive and powerful movements. These are sports such as weightlifting, baseball, golf or football. The use of creatine by athletes will help them enjoy an additional boost of energy and strength, as well as good performance.
It is also suitable for those athletes whose sports involve testing endurance. For example, this supplement may help a marathon runner reduce fatigue and recover faster. Anyone who has run long distances knows what it's like to feel tired too early. Creatine is the right choice as it can help in this matter.
It is useful not only for weightlifters and athletes. Dozens of clinical studies have proven a direct connection between creatine and the brain. This means that the supplement can improve the brain function of even an ordinary person. It is used as a treatment for depression throughout the world, although the link between creatine and this mental disorder has not been scientifically established.
Why?
It improves brain function and bone and muscle health.
Some myths about creatine
“Creatine harms the liver and kidneys.”
This myth comes about because creatine creates a byproduct called creatinine. Doctors check creatinine levels when looking at the health and function of your kidneys. Typically, when creatinine levels are elevated, the problem is not the supplement you are taking, but an underlying medical condition.
“Creatine does not make muscles bigger. It only promotes fluid accumulation.”
During the first two weeks, this statement will be considered true. During the loading phase, the body begins to retain fluid. After this stage, creatine begins to act at full capacity, increasing the size of muscle fibers, their specific gravity and density.
“Cretin causes dehydration.”
This statement appeared a long time ago. Many people are afraid to take the supplement due to fear of dehydration. Of course, this statement is just a myth. As mentioned above, creatine promotes fluid retention in the body. Read on to find out what you can take creatine with.
“Creatine causes stomach pain.”
A small caveat needs to be added to this statement. Yes, many people complain of stomach pain when taking the supplement, but the main reason for this is the wrong dosage or frequency of taking creatine. If you don't eat right and take large amounts of creatine, then you can't avoid stomach pain. Follow the recommendations and stomach pain will not become a problem for you.
Conclusion
It is also worth mentioning what to take creatine with. For maximum effectiveness, it is recommended to use the supplement with fruit or vegetable juice.
Why?
The reason for this is that creatine is better absorbed by the body when insulin levels spike. The juice contains glucose and carbohydrates necessary for the body to absorb creatine.
Although creatine is considered a relatively safe product, the instructions for use of creatine on the packaging will not be superfluous to familiarize yourself with. If you experience any side effects while taking creatine, stop taking it immediately and contact your healthcare professional.
