How to take creatine?
Creatine is a very useful dietary supplement. Creatine regimen depends on your physical form, body type, and what other dietary supplements you use. In this article, we will describe how to take creatine in various forms and what are the optimal courses of admission.
- The first scheme involves taking creatine during the week 5 grams 4 times a day. Then within two months you need to drink 2-3 grams of creatine daily. Then you need to take a break in 3 weeks and repeat the course.
- The second regimen of creatine intake involves the use of it within 1-6 months daily for 3-5 grams. Then you need to take a break for a month.
- Finally, the third scheme involves taking creatine during the week, 5 grams 4 times a day. Then you will need to take a break for a week.
How to take creatine
Consider what types of creatine are now produced by manufacturers of sports nutrition.
There are two main types of creatine: powder and capsules. Moreover, the latter form is more optimal, as it is better absorbed by the body and is more convenient to receive. Creatine powder often does not have any effect due to the destruction of the acid contained in the stomach.
Creatine should be taken before meals, if you still choose a powder form, then you need to dissolve it in a liquid. Keep in mind that creatine has side effects, such as stomach cramps and diarrhea. When these symptoms appear, you should temporarily stop taking creatine, then resume, but consume after a meal. This will reduce the absorption of creatine, but still save the health of the gastrointestinal tract.
Reception of creatine (including creatine monohydrate) should be accompanied by a solution of carbohydrates. Therefore, it will be better to drink it with sweet compote or juice. In no case do not use sour juices and sparkling water with creatine, as well as soda like Coca-Cola. When taking creatine in powder should take into account all of the above.
Effect of creatine intake
Why take creatine and when is it better to do it: before or after training? It should be noted that creatine itself is a substance found in muscles,It affects their performance. Therefore, taking creatine allows the athlete to feel a surge of strength. In addition, creatine contributes to the development of endurance. Therefore, it is better to take it before training.
However, even after training, creatine intake is possible if you want to recuperate for further physical activity. We should not forget that after the workout the body needs rest. Moreover, one should not forget about the side effects that can cause excessive consumption of creatine.