Creatine is released , which today is the leader in the list of sports supplements, in the form of powder and capsules. It is incredibly popular among athletes who want to build muscle and increase strength, therefore, in what form and how to take it for many athletes remains a pressing and urgent issue.
The safety and efficacy of creatine monohydrate has been confirmed by hundreds of in-depth scientific studies to which whole works are devoted. No other supplement has received such close attention. This allows us to state with accuracy that taking creatine to increase the strength, mass, and performance of muscle tissue is absolutely harmless.
What is creatine?
It is an organic substance synthesized in the liver from glycine, arginine, methionine. No more than one gram of own creatine is produced per day. He also enters the body with beef, pork, salmon.
About 95% of the substance is accumulated in muscle tissue, and then consumed as an energy source during anaerobic exercise, for example, during intensive strength training. An additional intake of creatine monohydrate is due to the ability of the substance to increase strength, which allows you to build up a large amount of muscle mass.
The safety and effectiveness of this organic substance is beyond doubt. However, taking a synthesized analogue, you need to know how to do it correctly in order to achieve consistently high and maximum performance.
Synthesized Creatine: Types and Differences
Malate, citrate, monohydrate, ethyl ester, whey are all creatine that performs the same function, but is presented differently by manufacturers. This has led to a huge amount of information on how to better take it to get the maximum effect. Most of these data are not reliable, do not have any exact scientific evidence base.
The next type of creatine that appears on sale is often presented with something incredible and superior in performance to other supplements produced before it. Such advertising and excitement pursue the only goal - to sell as many products as possible.
There are no studies that could prove that any other form of creatine is better than monohydrate. The differences are in the rate of dissolution and absorption of the substance. The principle of operation and the result obtained from the use of a synthesized analogue, regardless of type, are the same.
Monohydrate is safe, effective, helps build muscle, increase strength. And in order not to overpay for the “novelty”, it is best to opt for this time-tested and affordable supplement.
How to take creatine?
There are many regimens for taking the supplement, but the most widely used is “creatine loading”. It is well studied and successfully used by athletes, followed by a subsequent maintenance phase.
The main goal of using the supplement is to replenish creatine stores in muscle tissue. And it’s best to achieve this by taking 20-25 g of the substance for 5-6 days. The daily norm is taken not at a time, but in 4-5 receptions, for example, five grams four times a day.
After five or six days of loading, the creatine supply is replenished, you can go to the maintenance phase. It implies the use of a substance in a smaller amount, that is, from 5 to 10 g.
Duration of Creatine Monohydrate
Long-term use of the substance, as many studies have shown, does not pose any danger to humans. You can take monohydrate for several months without any fear. The main thing is to have complete confidence in the quality of the product.
There is creatine with various additional additives, which contain potentially harmful impurities for humans. Therefore, it is better to take pure creatine monohydrate. To be sure of absolute safety allows the purchase of brands such as Optimum Nutrition, in the production of which raw materials of exceptionally high quality are used.
Regarding the total duration of course use, most often it is two months.
Eight week course
In the first week, take 20 grams of a substance that can be crushed 5 grams 4 times a day.
The second and subsequent weeks , including the eighth, consume no more than 5 grams of creatine every day.
Next, a monthly break follows, a cycle of six weeks is repeated.
There are no studies to prove the negative effects of long-term creatine intake. And if the supplement is of high quality, the use can be continued for a whole year, following the chosen intake regimen. However, given the fact that the characteristics of the body are different for each person, it is better to decide on a long intake of creatine after a preliminary consultation with a specialist.
When and how to take creatine?
If you drink 20 grams of creatine at a time, such a large dose can cause indigestion. This can be avoided by crushing the daily norm into 4 doses. You can drink 5 g of the substance during breakfast, lunch, afternoon snack, dinner. A relationship between the time of use and the increase or decrease in the effectiveness of creatine has not been identified.
There is a study that showed that the substance continues to work even after the completion of cyclic intake of creatine. The supply that enters the body during the loading period remains stably high and available for energy for several more weeks. Therefore, there is no difference when exactly the next portion will be consumed.