Before proceeding with the study of this publication, we recommend that each reader learns exactly how creatine works. In this way, many key points will become clearer to you. But if you think you do not need additional information about creatine, you can safely proceed to study this material.
According to research, counting on tangible results if you take less than five grams of creatine daily is pointless. At best, you will observe only weak dynamics. But it would help if you did not overestimate the dosage either – fifteen grams per day will be more than enough. Experts explain these figures because human muscles can accumulate a limited amount of creatine.
Simply put, it makes no sense to “shove” more creatine into ourselves than our bodies can absorb and store. In general, the amount of creatine recommended for use by an athlete is directly proportional to his weight. More precisely, his muscle mass.
According to our observations, the following dosage is ideal for athletes in the middle or lightweight: five to ten grams of creatine per day. The daily norm for a heavyweight (recall that it is customary to call athletes whose weight exceeds ninety kilograms) is from ten to fifteen grams of the product.
Among athletes, you sometimes hear about such a method as “creatine loading.” The essence of this phrase can be conveyed as follows: in the first days of taking applied nutrition creatine, the athlete resorts to an overdose. Usually, we are talking about an amount equal to twenty grams per day. After a week, the daily rate is reduced to the usual amount, commensurate with the weight of the athlete’s muscle mass.
Among the advantages of this technique include accelerated muscle saturation with creatine. True, saturation occurs only a few days faster, but in the future, the pace will be the same as in the case of the usual dosage. As you can see, resorting to “loading” with creatine is not at all necessary, although it is possible.
As for the continuous use of the product, it is important to understand one thing: you can not take breaks to take creatine at all. The fact is that creatine does not give any side effects. The only question is that during long-term continuous use of creatine, the susceptibility of your muscles to this supplement may decrease.
Therefore, it is better to take creatine daily for one and a half to two months, after which it is recommended to take a short break. However, even if you use this product daily for a whole year, the only negative reaction you may experience is a decrease in the effectiveness of creatine.
Experts note that getting creatine into muscle cells is far from a simple process. A very significant part of it breaks up during this transportation. Empirically, it was found that insulin maximizes the entry of creatine into the muscles intact and intact.
It’s no secret that the easiest and most enjoyable way to increase the insulin level in our blood is sweets in any form – be it food or drink. That is why it is recommended to mix creatine with a gainer, juice, or sweet liquid.
If you start talking about when the effect of creatine use will be most pronounced, you can safely say: there is no fundamental difference whether you take it in the morning or the evening, before or after training. On the other hand, many experts advise following a simple rule: when you have planned physical activities, creatine should be taken immediately after exercise.
The daily dose of the product can be consumed both at a time and divided into two doses. True, in this case, you need to understand that the division of the daily amount of the supplement only makes sense when your daily rate is ten grams or more. Also, some experts advise taking the product in the morning. It is quite possible to agree with this – after all, creatine, in addition to all its many advantages,
At the end of this material, one cannot help but raise the question: which creatine should be chosen and purchased? Strictly speaking, the product from manufacturers from Europe and the United States practically is similar in quality. We recommend focusing solely on cost. The most profitable budget option, of course, is creatine powder.
