In the article, we will consider how to take creatine in powder correctly. This substance is currently one of the most popular supplements in sports. The effectiveness of this tool is confirmed by many studies and the results of the practical use of athletes. Thanks to supplements with creatine, muscle mass is increased, aerobic and anaerobic endurance is improved. When developing an ideal cycle, you need to pay attention to several reception factors, which will be discussed in the article below.
Functioning Creatine Supplements: Indications
Every athlete should know how to take creatine powder. Such supplements increase the reserves of this substance inside the muscles. Creatine phosphate is known to be used to restore ATP. In the body, its content is much less than the reserves that are possible. An increase in creatine intake with food allows for maximum, which increases the body's ability to produce ATP. Therefore, how to drink creatine in powder, it is important to find out in advance.
Of particular interest is the fact that due to special additives increases muscle ability to accumulate glycogen. This compound refers to the carbohydrate contained in the muscles, which acts as a “fuel” for the activity of anaerobes (for example, at high intensity, if the cardiovascular system is not able to provide oxygen in sufficient quantities). When doing the work, the first few seconds apply the ATP-creatine phosphate pathway. After this, glycolysis begins. To maintain physical activity at this stage, glycogen is required.
The results of numerous studies have shown that replenishing the carbohydrate content allows you to restore the patient's body and gain muscle mass, that is, it contributes to hypertrophy. Bodybuilders use a technique called carbohydrate loading to saturate muscle with glycogen. In a human body with a higher content of this substance, there is more lean mass. This in itself is due to an increase in muscle size.
When creatine really increases glycogen stores during “loading” or supercompensation, we can say that the cycle of taking supplements with its presence, balanced in time, in combination with carbohydrates, allows you to grow muscle volumes. It should be noted that this process is most effective when it was carried out after using the drug, not at the initial stage.
So, how to take creatine in powder?
Dosage that promotes greater efficacy
Standard dosages of creatine are as follows:
- 20 grams per day for 5-7 days (loading period);
- five grams per day for the rest of the cycle time (maintenance).
An individual approach refers to determining a dosage based on a person’s weight. The generally accepted formula is as follows:
- 0.3 grams per kilogram per day for 5-7 days;
- 0.03 g per 1 kg of weight for the remaining cycle time.
Creatine supplements are known to increase the stores of this substance inside the muscles. Thus, determining the dosage of creatine taking into account the total body weight will not be entirely true.
More accurate the above calculations will be when a person takes as a basis muscle mass in a "dry" form (without fat). Knowing about such nuances, many are interested in understanding how to take creatine in powder correctly. The recommendations of experienced trainers can help with this.
Rules for exercising with creatine
Creatine has a specific effect, which needs competent construction of training. If such supplements are taken arbitrarily, without intensive training, then this is a waste of money. According to the results of a large number of studies, one approach with the maximum allowable load is not enough to get the effect of consuming creatine. It is proved that due to the supplement the onset of muscle fatigue is delayed when performing the exercise many times. In other words, if you take only one approach to failure in the bench press and after that go home, you will not get the proper effect from the use of sports nutrition. More than possible, this is due to creatine functioning in ATP resynthesis.
It is important to carry out the correct intake of creatine monohydrate in powder. ATP reserves are depleted as a result of a single approach. The effect of creatine is based on their recovery. It also provides an increase in the duration of the stage of maximum performance - for example, heavy lifting, so that the athlete gets the opportunity to perform more repetitions with the same weight. With the usual three approaches of this or that exercise, you need to try with creatine to increase them to four to five to make sure that the muscle fibers of this group are already truly worked out and tired.
How to take creatine powder is not difficult to understand. However, the question is whether a positive result will be obtained from its use. After all, the type of training and nutrition of the athlete still matters.
Creatine: is it suitable for everyone?
The use of creatine is not in all cases can achieve a positive effect. There are certain dangerous factors, which will be discussed below. Given the mechanism of creatine's effect, such supplements may not be effective for athletes who practice endurance stress.
How to take creatine powder before training is not an idle question. Using it allows you to get a more noticeable result when a person adheres to a vegetarian diet. This may be theoretically associated with a deficiency in the intake of creatine with food in the body, which suggests that those who have a lot of protein in their daily menus, especially red meat, will be much less susceptible to the supplement.
How safe is creatine?
Most studies have confirmed the safety of creatine supplements with prolonged use of the powder in large doses. The results of one scientific work say that taking this substance from ten weeks to five years does not negatively affect renal function. In another study, experiments were carried out regarding damage to muscle fibers, as well as the activity of the kidneys and liver. Side effects of creatine have not been detected.
However, there is a potential reason to worry. In muscles, creatinine acts as a by-product of the powder. This substance is usually harmless. It is excreted from the body by the kidneys. But with a malfunction of the organs, some problems may appear. By creatinine levels, kidney activity is most often monitored. The use of additives causes an increase in such indicators. Experiments on animals with kidney pathologies have reflected that such disorders are exacerbated and amplified due to creatine. The supplement is therefore contraindicated in those who have dysfunction or kidney disease.
Product quality
The main hazard factor of a substance is the quality of the product. It is made from cyanamide and methylglycine. The following contaminants are formed during the production of the substance: creatinine, dihydrotriazine, dicyandiamide and various kinds of ions. Concerning the possibility of the influence of these substances with the prolonged use of large doses of creatine on the body and provoking problems, no scientific studies have been conducted. When considering the use of creatine, it is very important to find a good manufacturer supplying a high quality product.
The most effective ways to take creatine
We propose the following analysis: how to take creatine monohydrate in powder based on the information provided. Cycle times should ideally not be too long. According to the result of most studies, the strongest reaction to creatine is observed during the first week. Significant changes in the future regarding the growth of mass gain or productivity does not occur.
However, studies on the use of creatine in long cycles in large quantities are too few. It is important to take fairly long breaks in creatine use due to the potential presence of contaminants and high dosages.
Perfect cycle
An ideal cycle should include the following points:
- the duration of the cycle is three to four weeks;
- the average dose may fluctuate not during maintenance, but during loading;
- higher dosages for people with a deficiency in creatine intake (vegetarians);
- for athletes receiving large amounts of creatine with food, lower dosages are indicated;
- increased intensity of strength training;
- diet with sufficient carbohydrates at the end of the cycle (supercompensation).
How to drink creatine monohydrate in powder, you can also check with your trainer or sports doctor.
One of the studies reflected that absorption of the supplement is best when taking it before or after exercise, as metabolic changes in the body and stronger blood flow contribute to this to a greater extent. It should be noted that the period before training is less preferable, as the water balance may well be disturbed. Transport systems, in principle, it is advisable to use immediately after intense loads. The only exception is the pre-workout complex.
During training
It is completely impractical to take creatine during training. In addition, studies show that the use of a substance in the process causes significant difficulties in performing the exercise. This is due to the dehydration that occurs while taking creatine.
The substance during the days of rest is better absorbed in the morning, doctors believe that this is directly related to the high content of growth hormone, which increases transport well. The best way to take creatine monohydrate in powder, we told. Next, we describe the nuances of nutrition.
Creatine Nutrition
It was previously indicated that in order to replenish glycogen reserves inside the muscles and to help restore the human body after training, a gainer is required - a carbohydrate cocktail. Based on the results of a number of studies, it was concluded that the use of a gainer immediately after intensive training reduces the level of cortisol (this is a hormone that burns muscles). You need to use it immediately after training with weights.
An athlete throughout the cycle should consume more calories than spend, otherwise muscle growth is simply impossible. It is preferable to include a carbohydrate alternation in the diet, in which the days of high calorie and training days coincide. Nutrition is compiled individually in each case.
Another significant factor is the supercompensation phase. The third week of the cycle should be replaced by a period of carbohydrate intake in a minimum amount. The duration of this period is approximately three days. Its goal is the depletion of glycogen content.
On the third day there should be a regimen that aims to completely deplete glycogen stores inside the muscles and exercise training. During this period, the amount of protein should be increased to compensate for the resulting caloric deficiency. After a workout, carbohydrate intake rises to 150 percent of the initial level, and protein foods are reduced to some extent to provide supercompensation. This period lasts two days, then you can return to your usual diet.
How much to take creatine monohydrate in powder, be sure to consider and not exceed the duration of use and dosage.
Side effects
There is the possibility of intestinal distention and stomach cramps when using a large dosage of creatine. This can be avoided by taking moderate portions, or you can drink high doses with plenty of water.
Reviews
Reviews about creatine are different. Some users talk about faster recovery and increased endurance in running. Others add that because of creatine, water is retained in the body, and due to this, body weight is added. However, it is noted that the muscle mass gained by the athlete remains approximately 70-80%. Due to the removal of excess fluid, the weight is slightly reduced. In large doses, drinking is not recommended.
Also, users note that creatine only works effectively when you work at training in full force. The supplement precisely affects mass gain when training is more thorough. Among the disadvantages, a negative effect on the kidneys and liver is noted. We examined how to take creatine in powder.