How to take creatine: tips

The sports nutrition market is currently experiencing an unprecedented upsurge: the growing interest of society in gymnastics and bodybuilding as a whole is prompting people of different ages to purchase various nutritional supplements, which together give a tangible increase in muscle mass in a relatively short period (of course, when combined with the right nutrition and competently designed training program).

In general, creatine is a special substance in the human body that is the product of the synthesis of three acids: arginic, glycinic and methionic. Creatine is produced by the body only when it comes to food of animal origin, not plant origin. 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 the energy so necessary for building muscles.

Bodybuilders take creatine for a fairly simple reason: the amount of animal meat produced by the human body is so small that it simply won’t be able to pump muscle quickly, it will take years of hard training. Wanting to quickly get the result, the athletes came to the obvious conclusion: in addition to the use of protein, 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, as this is fraught with the appearance of various kinds of problems with the digestive system. Therefore, it is necessary to adhere to one of the clearly compiled programs, the choice of which is based on individual goals and objectives.

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

• Features of taking creatine before and after training;
• Schemes of admission, calculation of the necessary daily daily dose;
• Eating creatine absorption enhancing foods.

Creatine intake before and after training

Many people who work out in the gym and regularly take various nutritional supplements are ready to give arguments for a long time confirming the correctness of taking a particular drug just before or after a training session. There are several opinions regarding the use of creatine:

1. The former confidently believe that since creatine is actually a necessary energy, then it is necessary to take it 20-30 minutes before training.
2. The second 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, therefore they prefer to drink creatine both before and after training.

The answer to this question was given by Kendou D.G. in 2008 in a study on the uptake of creatine and protein in the body. So, according to the results, creatine should be taken after training for two reasons: firstly, after exercise, both in the cardio zone and in the force, blood flow improves and, as a result, creatine is transported much faster; secondly, metabolic changes in the body occurring after training, coupled with the action of the supplement, favorably affect the general set of muscle mass and increase strength indicators.

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

Taking creatine before exercise is also useless because the physical load that is on the body forces it to get rid of excess moisture, and creatine, if undigested, will be removed first.

Creatine regimens, daily dose calculation

Currently, there are quite a lot of creatine intake regimens that differ from each other both in the daily amount of the supplement taken, and its distribution during the day, and many other parameters. However, the vast majority of methods do not take into account the latest research by scientists: according to the results of experiments conducted on animals, people, and even children, the human body is able to absorb on average 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, because the body naturally eliminates excess substances.

There are two main reception schemes: with loading and without loading. The difference between them is the duration of the course of taking the supplement 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 conclusive evidence of the removal of the extra 15 grams of creatine from the body, its concept has changed somewhat: now most authors of this method are of the opinion that it is necessary:

1. Eat about 1.5 grams of creatine in each of the 4 main meals (or per gram if there are 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 "boot" scheme lasts 2 months, after which the body should be given a monthly rest without fail.

The "no-load" scheme recommended by most nutritionists and professional athletes is somewhat simpler and, if you believe the reviews on the bodybuilder forums in Runet, is more effective. The essence of the method is quite simple: you need to take 5 grams of creatine immediately after training, and on days of rest - on an empty stomach in the morning. At the same time, it is very important to combine the intake of creatine after training with fast carbohydrates: bananas, sweet juices, etc.: this will give an even greater supply of energy to the body, and it will distribute it correctly, sending one part to the muscle fibers and the other for general recovery.

Tip: to combine the intake of creatine, adhering to the "bootless" method, you can also with amino acids, gainers and protein shakes; in this case, you must know in advance about possible contraindications.

A “no-load” creatine regimen has become more widespread among bodybuilders, which is why most athletes recommend sticking to it; The “boot” method can give slightly faster results (for one to two weeks), for which, however, it is not worth it to overuse the product.

Eating creatine absorption enhancing foods

The most important part of the body's assimilation of any substances is insulin, which literally makes muscle cells absorb everything that is delivered to them. Since insulin is a hormone, its production must be stimulated by the entry into the digestive system of special products that increase glucose. 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 above substances, but also taurine, vitamin E and D-pinitol (herbal extract).

Creatine Tips

In conclusion, it is necessary to mention a few tips that most fitness trainers give their wards regarding taking creatine. Since creatine is a natural supplement, it should not cause any pain, cramping, indigestion, or other digestive problems. Otherwise, you should either change the type of substance taken, or completely abandon it.

At the same time, taking creatine, protein and amino acids for a long time is strictly not recommended, since the body can get so used to the regular intake of the necessary substances that it will not be able to reproduce them afterwards.

Every day, dietitians, when taking a course of taking creatine, are recommended to drink at least 2 liters of water: this also improves the transport system of the body and the delivery of substances to damaged muscle fibers.

Video: how to take creatine