Creatine is one of the most famous and actively discussed. sports supplements. In this article we will figure out how to correctly take creatine monohydrate for muscle growth and strength. You learn the best way to take creatine monohydrate in powder or capsules.
The safety and effectiveness of creatine monohydrate are dedicated to hundreds scientific works. In fact, no other supplement in the world bodybuilding cannot boast so many deep scientific research. And this is great news, because we have strong evidence base for creatine safety monohydrate for building muscle and strength, and increase muscle performance.
Creatine – an organic substance synthesized in the liver from 3 amino acids: methionine, arginine and glycine. Body natural produces about 1 gram of creatine per day. We also we also take it with products like beef, salmon and pork. 95% of creatine is stored in skeletal muscle tissue.
Creatine serves as a source of energy when performing anaerobic exercises, for example, during intense strength training. AT in the form of additives, it is taken due to proven ability increase strength, which results in greater growth muscle mass.
Today I’m going to talk about when and how to take creatine and I will not go into details about its functions in the body. Earlier, I wrote a detailed post about this. With him you can read this link.
So, let’s figure out what type of creatine should be taken, as well as when and how to do it in order to achieve maximum results.
- Which creatine is better
- How to take creatine
- How long should creatine monohydrate be taken?
- 8 week creatine cycle
- Creatine intake
Which creatine is better
Creatine is available in various forms, such as monohydrate, ethyl ester, citrate, malate, and also in the form of serum. Basically, all species do the same job however additive manufacturing companies convince us otherwise. Exist huge amount of conflicting information on how use creatine for best results. Forums and websites dedicated to bodybuilding are crowded with pre-scientific theories and rarely contain reliable data.
We often see a new type of creatine appear on the shelves. stores and advertised as a real breakthrough in the world of sports nutrition that surpasses all previous ones. However this noise and the hype is aimed at increasing sales.
In fact, creatine types differ only in speed. solubility and absorption. There is no study which would prove the superiority of any form of creatine over monohydrate.
All experiments performed demonstrated it again and again. efficacy and safety in building strength and muscle masses.
So save money and choose proven, affordable and inexpensive creatine monohydrate.
How to take creatine
There are many schemes for taking creatine, but the most the so-called creatine loading followed by a maintenance phase.
The purpose of supplementation is to replenish creatine in the muscles. Most the best way to achieve this is to take creatine in high dosage of 20-25 grams for 5-6 days. Daily dose it is necessary to divide into 4-5 receptions.
For example, if you decide to load 20 grams per day, do 4 doses of 5 grams of substance.
After a 5-6-day loading phase, muscle creatine stores will be replenished, and you can go to the maintenance phase, which involves taking 5-10 grams of the substance.
How long should creatine monohydrate be taken?
Many studies show that long-term use creatine is safe. However, when taken within several months, special attention should be paid to quality product. Some supplements contain potentially harmful substances. therefore, I recommend choosing only trusted brands, when whose production uses only high-quality raw materials.
Pay attention to the creatine creature produced in Germany, which is now recognized as the “gold standard.” This is the best form. creatine that is constantly being examined for presence impurities and unwanted by-products. In other words, the brand is almost 100 percent creatine monohydrate purity.
Creatine is generally recommended in cycles of 8. weeks. Here’s an example plan for effective creatine intake dosage.
8 week creatine cycle
First week: 20 grams of creatine per time loading phases (4 doses per day, 5 grams each)
From the second to the eighth week: 5 grams of creatine daily
Break for 1 month, after which repeat the cycle in for 6 weeks.
As mentioned above, there is no research, confirming the need for cyclical intake of creatine or stopping its use after a certain period of time. If you are taking high-quality supplements (e.g. creatine creapur), then you can extend the maintenance phase for at least a whole year. However, consult your doctor if you plan to take creatine in for a long time.
Creatine intake
There are several options when drinking creatine. During phase loading creatine should be taken 4 times a day for 5 grams. A single dose of too much can cause gastrointestinal upsets, therefore a 20 gram dose must be divided into 4 receptions.
Take 5 grams of the substance for breakfast, lunch, afternoon snack and dinner.
There is no evidence that taking creatine in a certain time of day leads to a greater increase in muscle mass. One study found that creatine exposure lasts for several weeks after the end of the dose. Its reserves in the body remain at a high level after the phase downloads are readily available so accept supportive 5 gram dose at any time convenient for you.
According to the materials: relentlessgains.com/how-and-when-to-take-creatine-monohydrate/