Find out the truly effective dosages of creatine to help you gain muscle mass and increase strength. Today, sport is difficult to imagine without special supplements that allow athletes to improve their results. Some of them are very effective, while others are questionable. Creatine belongs to the first group and its importance for athletes has been proven not only by scientific means and many years of practical use.
For more than three decades, creatine monohydrate has been helping athletes improve their athletic performance. There are several schemes for using this supplement. Today we will show you how to take creatine powder and capsule for maximum effectiveness.
Like any substance, creatine has a certain absorption threshold. It is for this reason that it is important to know how to take creatine powder and capsule. This will maximize the benefits of the supplement. Two questions need to be clarified here - when and how much creatine to take? By using the correct dosage, you can increase the effectiveness of the product, as well as eliminate the risks of developing side effects.
By and large, creatine poses no danger to the body, but even the most harmless substance in large quantities can still cause problems, even drinking water. It should be said right away that creatine goes well with other types of sports nutrition. During the mass-gaining period, you can use creatine in conjunction with protein mixtures, adding it directly to the cocktail. For hard gainers, a creatine gainer combination is a great step.
Although today many manufacturers produce gainers with the addition of various substances, including creatine, their percentage is quite small. The best option is to purchase a gainer without additional ingredients, and then you mix this product with creatine yourself.
Aspiring athletes often wonder how to take creatine powder and capsule and what are the differences between these forms of supplementation. From the point of view of biological value, there is no difference between them. The capsules are easier to store and easier to carry. In addition, their cost is slightly higher than the price of creatine in powder.
If we talk about the application, then the powder must first be mixed in a liquid. The simplest option here is water. Creatine doesn't dissolve completely, but the result is a smooth paste that you should drink. It should also be said that the absorption of creatine can be accelerated by sugar. If you dissolve the supplement, for example, in a gainer (contains a certain amount of sugar) or juice, as a result, creatine will be delivered to muscle tissues much faster. In addition, during the processes of assimilation and delivery of the substance, there will be less losses, since part of the creatine is destroyed. If we talk about the most appropriate time for taking creatine, then scientists have proven that it is better to do this after the end of the class. During this period, the metabolic rate and blood flow are high, which also allows the substance to quickly enter the target tissues. But taking creatine before training will not be the right decision. On a day off from training, take creatine upon awakening when the concentration of growth hormone is high in the body. This hormone helps to increase the rate of absorption of nutrients in the digestive system.
Today, there are two schemes for the use of creatine: with and without loading. But here it should be noted that scientists are talking about not the highest efficiency of the first scheme. At the same time, some athletes use it and remain satisfied with the results. Today we will show you how to take creatine powder and capsule using both regimens. You should conduct an experiment and determine which one is the most suitable for you personally.
Taking Creatine Loaded
This scheme assumes the use of the supplement during the first week at a double dosage. After that, it is necessary to reduce the consumed amount of the substance. Due to loading, the peak concentration of creatine in the body will be observed a couple of days earlier in comparison with the second scheme.
- 1st week - the total dosage is 20 grams, taken four times a day, 5 grams each.
- 2nd week - take 2 to 3 grams of the supplement throughout the day.
There is no point in increasing the dosage in the first week, since the body is not able to process more than 5 grams at a time. The supplement should be taken for a month, followed by a break of three or four weeks.
Taking creatine without loading
Everything here is quite simple and you need to take 5 grams of the substance per day throughout the course. Take the supplement for 60 days and then take a break for the same duration as the previous regimen.
How to take creatine monohydrate correctly, see below:
