Tell us how to take creatine

Creatine - what is it?

Creatine is a substance necessary for the normal functioning of skeletal muscles. It is a part of muscle tissue and is produced from some amino acids in organs such as the liver, kidneys and pancreas. In addition, it refers to the vital substances responsible for the reduction and work of muscles. That is why creatine is actively used in sports nutrition.

In the human body there is about 0.1 kg of creatine. In the absence of heavy physical exertion, a person spends about 2 grams of this substance per day. To the question "Can I take creatine" - a positive answer is obvious, since it does not refer to substances of an alien organism in nature. Particularly need it athletes, bodybuilders, who need strong muscles and a rapid replenishment of energy reserves.

Many athletes are interested in how to take creatine and other supplements. This is due to the fact that the same creatine contained in fish, meat, etc., can not fully satisfy the needs of a person who heavily loads his muscles. With its lack, there is no production of the necessary amount of creatine phosphate involved in the synthesis of ATP (energy source of the body). This, in turn, will affect the physical activity of the athlete.

If you are interested in whether you can take creatine or not, then be sure that the substance is already available in the body, it can not hurt. The main thing is to check the quality of the purchased products and select the scheme of reception.

Reception schemes

Now you should tell us how to take creatine. To do this, use several schemes, but the most common one, consider its phases:

1) Download
Admission is carried out within 6 days. In total it is necessary to take 30 grams, that is 6 times 5 grams per day. At this time the body is loaded with an additional amount of the substance.

2) Support
After loading, you can take 10 grams per day. It is not necessary to increase the dosage, since this phase will not result in more activity from this.

How to take creatine without a loading phase? For this, you need to eat from 5 to 15 grams daily. Thanks to this, the maximum amount of substance will be collected in a month.

If an aspiring athlete has an interest in how much creatine should be taken, then one should consult with professionals who are most likely to recommend taking breaks. One course should be in this case 2-5 weeks, depending on the level of the athlete (primary or secondary), and the subsequent break - from 2 to 4 weeks. This is necessary, so that the body does not stop the ability to independently produce a much needed substance.

An experienced athlete should know how much to take creatine. According to the conventional scheme, the loading phase assumes intake of 30 g per week, the supporting phase is 2-8 g for 2-8 weeks. Upon completing the full course, it is repeated anew.

It does not work

Many athletes are wondering "How to take creatine?" If the course passes, but there is no effect. It's all about the speed of delivery of this substance. In many cases, it does not have time to be absorbed into the blood from the stomach, turning into useless creatinine. To increase the amount of substance transferred to the blood, it is necessary to use more stable mixtures that can suppress or prevent unnecessary transformation. Since glucose and dextrose make it possible to increase its rate of delivery into the blood, it will be very effective to use creatine monohydrate placed in gelatin capsules. In this case, the prevention of the chemical process of undesirable transformation is observed.

It is possible that the athlete has his own technique for taking this supplement, but generally accepted standards are the standard that will fit any case.