How to take creatine: useful tips

The sports nutrition market is currently experiencing an unprecedented rise: the increasing interest of society in the gym and bodybuilding in general, encourages people of different ages to acquire various dietary supplements, which together give a noticeable increase in muscle mass in a relatively short period of time (of course, when combined with the correct nutrition and well-designed training program).

In general, creatine is a special substance in the human body, which is a product of the synthesis of three acids: arginic, glycine and methionic. Creatine is produced by the body only in the case of the arrival of food of animal origin, not of plant. Many nutritionists note that the greatest amount of creatine is produced by eating meat, salmon, tuna, chicken, as well as pork and beef.

Important: creatine is necessary for the body because it is this substance that gives it much-needed energy to build muscles.

Bodybuilders, on the other hand, take creatine for a fairly simple reason: the amount of animal-derived meat produced by the human body is so small that it will simply not work out to quickly pump up muscles, this will take years of hard training. Wanting to get results quickly, athletes came to the obvious conclusion: in addition to protein intake, attention should be paid to creatine, as one of the most important natural elements of the muscle building system.

Obviously, taking creatine in unlimited quantities is by no means impossible, since it is fraught with the appearance of various problems with the digestive system. Therefore, it is necessary to adhere to one of the well-written programs, the choice of which is based on individual goals and objectives.

For beginners and experienced athletes, it is important to know the following aspects of creatine intake:

• Features of creatine intake before and after exercise;
• Schemes of admission, the calculation of the required daily daily dose;
• The use of products that improve the absorption of creatine.

Creatine intake before and after exercise

Many people who are engaged in the gym and regularly take with various food additives, are willing to give a long argument, confirming the correctness of taking a particular drug just before or after training. There are several opinions on the use of creatine:

1. The first ones confidently believe that since creatine is actually the necessary energy, it must be taken 20-30 minutes before a workout.
2. The latter appeal the importance of the presence of energy in the body for the future process of building muscles and restoring muscle fibers.
3. The latter completely agree with both groups, because they prefer to drink creatine before and after training.

The answer to this question was given by Kendou D.G. in 2008 in a study dedicated to the time it takes creatine and protein to be absorbed in the body. So, according to the results, it is necessary to take creatine after training for two reasons: firstly, after training both in the cardio zone and in the power, blood flow improves and, as a result, creatine transportation will be carried out much faster; Secondly,The metabolic changes in the body that occur after exercise, together with the effect of the supplement, have a favorable effect on the general set of muscle mass and increase in strength.

Important: although creatine also gives energy, it is not recommended to use it before a workout because it can cause a disturbance of water-salt balance in the body.

Taking creatine before a workout is also useless because the exercise that is exerted on the body forces it to get rid of excess moisture, and creatine, being undigested, will be eliminated first.

Creatine regimens, daily dose calculation

Currently, there are a lot of creatine regimens, which differ from each other and the daily amount of supplements taken, and its distribution during the day, and many other parameters. However, the overwhelming majority of methods do not take into account recent research by scientists: according to the results of experiments conducted on animals, humans, and even children, the human body is able on average to absorb only 50 mg of a substance per kilogram of an athlete’s body weight per day.

Important: for the above reason, taking 5-7 grams of creatine for an average person per day will have exactly the same effect as taking 20 grams, for the reason that an excess of substances the body naturally deduces.

There are two basic reception schemes: with loading and without loading. The difference between them lies in the duration of the course of supplementation and the amount of creatine taken during the day.

The “loading” scheme initially implied the need to take more than 20 grams of creatine per day, evenly distributed between all meals. With the emergence of indisputable evidence about the removal of extra 15 grams of creatine from the body, its concept has changed somewhat: now most of the authors of this method are of the opinion that it is necessary:

1. Drink about 1.5 grams of creatine in each of the 4 main meals (or gram, if more snacks).
2. Additionally, drink 0.5 grams of creatine on an empty stomach, in the middle of the day and at night.

This approach, according to nutritionists, can help the body absorb a little more creatine than usual. The course of the “loading” scheme lasts 2 months, after which it is mandatory to give the body a monthly rest.

The “no-boot” scheme recommended by most nutritionists and professional athletes is somewhat simpler and, according to reviews on the bodybuilder forums on the Runet, is more effective. The essence of the method is quite simple: it is necessary to take 5 grams of creatine immediately after exercise, and on rest days - on an empty stomach in the morning. It is very important to combine the intake of creatine after a workout with fast carbohydrates: bananas, sweet juices, etc.: this will give an even greater amount of energy to the body, and it will distribute it in the right way, sending one part to the muscle fibers and the other for general recovery.

Tip: combine creatine intake, adhering to the "boot-free" method, you can also with amino acids, gainers and protein shakes; however, you must know in advance about possible contraindications.

The “no-boot” regimen of creatine intake has become more widespread among bodybuilders, therefore, most athletes adhere to adhere to it; The “boot” method can give slightly faster results (for one or two weeks), for which, however, you should not overspend the product so much.

The use of products that improve the absorption of creatine

The most important part of the process of assimilation of any substance by the body is insulin, which literally causes the muscle cells to absorb everything that is delivered to them. Since insulin is a hormone, its production must be stimulated by the entry of special foods into the digestive system, which increase the glucose content. These include:

• "Fast" carbohydrates: honey, sweet fruits, ice cream, juices and rice with potatoes;
• Protein (in other words, whey proteins), 30-40 grams;
• Amino acids, 10 grams.

Currently, there is a combination creatine on sale, which can contain not only the substances listed above, but also taurine, vitamin E and D-pinitol (herbal extract).

Tips for taking creatine

In conclusion, it is necessary to mention a few tips that give most fitness trainers to their wards regarding creatine intake.Since creatine is a natural supplement, it should not cause any pain, cramps, indigestion and other problems associated with the digestive system. Otherwise, it is necessary either to change the type of the substance being taken, or to abandon it altogether.

At the same time, taking creatine, protein and amino acids for a long time is not recommended, as the body can become so accustomed to the regular intake of the necessary substances that it will not be able to reproduce them on its own.

Every day, nutritionists recommend that at least 2 liters of water be drunk during the course of creatine intake: this contributes to the improvement of the body’s transport system and the delivery of substances to damaged muscle fibers.

Video: how to take creatine