Recently, many people decide to reach for various types of dietary supplements or somehow supplementing the deficiencies of vitamins or minerals in the body. Among this group of ingredients, creatine is often supplemented. What is this substance commonly associated with supporting the building of muscle strength and weight gain? When should it be used? How to dose it? What effects can you expect?
Taking creatine – when to take it?
O properties of creatine has been said for decades. This substance is known for its features, which place it at the forefront of dietary supplements, as the best-tested and safest. So what is it creatine? Well, in the simplest terms, it is a chemical compound built essentially of proteins, usually found in muscle tissue, which is why it is assumed that the higher the level of creatine in muscle tissue, the more energy obtained by the body to be used. Increasing the level of energy, in turn, affects exercise parameters (building strength and endurance), and this easily translates into improved sports performance. Additionally, creatine it also participates in the synthesis of new proteins, which makes it reach for trainees after intense physical effort to accelerate regeneration. The effects of creatine are therefore very visible and indisputable.
How to take creatine? Dosage
Since no one tries to question the wonderful properties of creatine, the question remains, how to take it, what doses to use? Please note that creatine provides energy in the initial phase of very intense physical effort. This makes it most often used by people practicing high-intensity sports, undertaking short-term effort, but also by those who regularly train weightlifting, bodybuilding, and short-distance running. The largest natural amounts of creatine are found in red meat and fish.
Creatine dosage depends on body weight. It is assumed that daily measures are from 15 to 30 g of creatine monohydrate per day. The resulting sum is divided into 3 or 4 rates, which should be taken at regular intervals in a daily cycle for 5-7 days. After this period, the dose is reduced to about 5 g per day to maintain the effect, not forgetting that the greatest effects of creatine are obtained in the first days of saturation of the body with it.
The use of creatine on training days should be done before and after training because of the highest absorption of nutrients obtained then. On days off from training, creatine is used on an empty stomach, preferably in combination with some juice.
Creatine effects
It is assumed that taking creatine in the form of monohydrate increases its reserves sometimes by as much as 40%. This, in turn, improves the ability to make more effort. In addition, increased levels lead to faster post-workout recovery. Finally, creatine users can expect effects in the form of an increase in lean muscle mass, increase in strength, increase in endurance and training efficiency, accelerated regeneration after activity.
It must not be forgotten that the use of this supplement carries the risk of side effects. These may include excessive and uncontrolled weight gain, stomach problems, muscle cramps, dehydration, increased susceptibility to muscle cramps. It is therefore recommended to take with moderation creatine supplements.