How to drink creatine?

One of the most common supplements for athletes is creatine. Which is better to choose, the athletes themselves decide. In this area, you can give priority to both expensive and cheaper brands - a matter of taste.

However, there are some criteria that can be decisive in choosing an additive. Among the suppliers of sports nutrition there is a leadership race, so everyone wants to bring something special into their product.

The best creatine in 2011 was released by Nutrition (Optimum, SciFit, Ultimate). It is a monohydrate creatine with an ideal balance of the necessary substances for the growth and development of muscle mass, as well as for recovering energy after exercise.

Historical reference

The first time about creatine was learned in 1835. One French scientist has determined its high content in red meat. He found out that the substance is produced in the kidneys, liver, pancreas from the amino acids glycine, methionine, arginine.

Creatine phosphate is a fraction of creatinine deposition, and about 40% of the substance is in a free state in the body. The man spends on the day about 2 g of amino acid, the loss of which is replenished with food.

Beginners are interested in the question: "How to drink creatine?" In order to properly take this drug, you need to understand what happens to it when you get into the body. It is believed that the most optimal variant of the assimilation of creatine is its bound form or monohydrate.

It should be noted that there is no reliable data on the effectiveness of these or other forms of creatine to date. For some time it was believed that the "effervescent" or instant form of it is better absorbed by the body. However, new data indicate that maximum absorption of the amino acid occurs in the chelate complex with magnesium.

How to drink creatine and which dosage is optimal?

If you are just starting physical exercises, then you need to consume 20 grams of creatine within 7 days. This is the so-called "boot" period. Then comes the maintenance phase, when you need to consume 5 g of amino acid per day. It should be noted that it is not recommended to interrupt the consumption of the additive, The efficiency decreases at times.

There is also a so-called individual approach in prescribing dosages of the drug. This takes into account the weight of the athlete's body. For each kilogram of body, 0.3 g of creatine is taken during the first 7 days, and then by 0.03 per kilogram - for the remainder of the training complex. Such a program is optimal for people who constantly train and build muscle mass.

When asked: "How to drink creatine?" To professionals, they respond that they do not use the formula for calculating the amount of supplementation by body weight. Everything is really simple. The amount of fat deposits in a beginner athlete and professional athlete is different, and the body weight can be the same. And, as you know, creatine accumulates and acts exclusively in the muscle tissue, respectively, and the need will be different.

Thus, the above calculations are not entirely correct if we take the total weight of the weight. But in the case of using "dry muscle mass" they will be just perfect. For example, in a man of medium build with a mass of 90 kg, the average fat content in the body is 20% (or 18 kg), respectively, the dry muscle mass is 72 kg. It is to this figure that the formula for the calculation of creatine must be applied.

You can use creatine and without periods of loading and support. To do this, you also need to know how to drink creatine, so that the mass will grow gradually. It is necessary for 6 months to take 3-5 grams of creatine, then 1 month to take a break. The condition of admission: a constant physical load, otherwise the drug will accumulate and cause toxic reactions in the body.

Creatine is a powder, so it must be dissolved in a liquid before use. Some athletes add it to the dissolved protein cocktail (this is not entirely correct). It is best to take juice or sweet non-carbonated water for dissolution. Carbohydrates help the amino acid to dissolve faster and transport to the muscles.