Creatine is a popular supplement in bodybuilding, but the principle of its action and the scheme of reception are not always clear. Uncertainty arises due to the large amount of disparate information and the tricks of sports nutrition manufacturers. Here we will analyze the application schemes, and in a separate article we will talk about who needs creatine and why.
Creatine is a natural element of our nutrition. The body gets it from ordinary foods.
The supplement is considered safe, does not belong to the group of anabolic steroids and is allowed by sports organizations.
The purpose of creatine is to support the body in a stressful period. It releases additional energy that is stored in the muscles. During exercise, creatine energy is consumed first, and then nutrients are consumed.
The next admission plan is considered universal.
It is suitable for most athletes and does not depend on the company producing the drug, and the form of the supplement. This information may differ from the instructions on the packaging, as some manufacturers do not bother to draw up an accurate annotation.
With any method of administration, creatine should be combined with a protein shake, gainer or amino acids (minimum 5 g). In addition, the supplement can be washed down with sweet juice.
On sports days, admission is done after class. On rest days, creatine is drunk in the morning and combined with any drug. The duration of the course is 8 weeks. After this, a break is made for 3-4 weeks.
After 5-6 days, the dose is reduced to 2 g once a day. Creatine is drunk in the morning on rest days or after training in combination with other drugs. The duration of the course is 4 weeks, the break is 3-4 weeks.
Creatine is stirred in a large amount of water, milk or juice. The minimum fluid volume is 250 ml.
Information about the best reception time presented in the public domain is very contradictory. Let’s try to understand this issue as well.
According to one study, it is optimal to take creatine immediately after strength training. This is because physical activity speeds up blood flow and metabolism. So the additive is absorbed and absorbed quickly and efficiently.
The time before training is considered less suitable for taking keratin. Firstly, this can lead to a quick withdrawal, or, conversely, to stagnation of water in the body. Secondly, transport systems, which include keratin, are best taken after exercise. Studies confirm that the supplement taken after exercise allows you to gain muscle mass faster and improve strength.
Some athletes take creatine during training.
This method is erroneous. Studies have shown that this makes exercise more difficult.
In those days when training is not planned, it is better to take sports supplements in the morning. This is justified by the fact that the concentration of growth hormone at this time of day is maximum, and the absorption of nutrients is accelerated.
At the moment, the best reception scheme has not been determined.
The only thing that scientists have precisely determined is the recommended dose of the supplement. It is believed that it is optimal to drink 5-7 g of creatine per day.
Creatine loading involves increasing the daily dose to 20 g, divided into 4 doses. This intense phase lasts from 4 to 6 days. During this time, the creatine content in the cells becomes maximum, and they stop storing it.
Then enough to drink 2-3 g per day. It is important to note that a high concentration of creatine in the body persists for 3 months after completion of the download.
Recent studies show that the loading phase is not necessary when taking creatine. Taking creatine 3 g daily gives exactly the same result as loading, followed by a supportive intake of 2 g supplements.
Other studies show that better results can be achieved by taking 5 g of creatine per day without a prior loading phase.
In this case, muscle volume and strength indicators grow even faster.
So is it worth using a download if there is no significant difference in the application of this phase or its absence? Consider the main arguments.
Pros of loading:
Cons of loading:
As a result, each athlete independently resolves this issue.
If necessary, you can consult a trainer or sports nutritionist.
If you decide to refuse the loading phase, the maximum effectiveness of the supplement will be achieved after a month of intake. The traditional creatine intake plan has several advantages:
Regardless of which scheme you prefer, you should determine the course duration in advance. Studies show that creatine can be taken continuously without the risk of persistent side effects.
However, some works warn athletes from such an approach, linking this with the fact that constant intake reduces the susceptibility of muscles to the supplement. On average, this effect is observed after 2 months.
In order for the supplement to work more effectively, it is worth taking a break for 3-4 weeks every 2 months.
During this time, muscle sensitivity will fully recover.
Creatine is natural and has a wide research base. The experiments did not find possible side effects when taking it.
Despite this, all people suffering from chronic illnesses, such as allergies or asthma, should first consult a doctor. Cases of creatine intolerance have not been reported, but theoretically may be possible.
Creatine helps to make strength training more effective due to the acceleration of the internal processes of the body. Changes will be noticeable after the first course. Strength indicators will improve, muscle volume will increase.