How to Properly Take Creatine?
Creatine is a nitrogen-containing carboxylic acid that promotes energy metabolism in muscle and nerve fibers, a kind of transmitter of energy in the body. It is widely used as a sports supplement, and its effectiveness, as well as harmlessness effect when taken, has been proven by many years of sports practice of leading athletes. Specialists from Bulk created a valuable piece of information regarding creatine and how to properly consume it in order to have a maximum impact from your training.
What are the positive sides of creatine?
It has been noted that creatine improves the growth of lean muscle mass, which makes it simply irreplaceable sports nutrition for bodybuilders and other athletes. It is also capable of improving many athletic indicators such as endurance and strength. In addition, this wonderful drug reduces the concentration of various acids, for example, lactic acid in tired muscles, thereby contributing to their quickest recovery after exercise.
How to take creatine?
Creatine is broken into courses of up to two months, after which it is recommended to take a monthly break. This is possible due to the ability of creatine to accumulate in the muscles and even after the end of the intake to keep performing its function. The positive effect is observed already in the first few days after the athlete began to use this supplement.
This sports nutrition is produced in liquid form, as well as in the form of tablets, pills, or powder. In the last case, it must be dissolved in water or juice, and it also can be combined with other additives or amino acids to improve its absorption.
There are two main and justified ways of taking this drug. The first option is the loading method, in which in the first seven days, you should take 20 g of creatine per day, dividing this dose into four doses of 5 g each. The first time it is taken in the morning on an empty stomach, and the rest of the time – between meals. After a week of loading, there comes a period of maintaining the optimal amount of creatine in the body. To do this, take it just once a day, preferably after training, for the most intense energy recovery in tired muscles.
The second option, called no-boot, involves taking a fairly small dose of 3-5 g once a day, but for a longer period, not less than two months. In this case, the concentration of this drug in the muscles does not occur as quickly as when using the first option, but the overall result will eventually be approximately the same.
You will have to decide based on your own experience, which of these options is right for you – taking the advice of professional athletes and coaches. In any case, it is better to start with a small dose in the first two days in order to check the effect of the drug on the body and avoid possible allergic reactions. In order to find the best quality creatine visit the Bulk website, where you will find many different types of this additive for different purposes.
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