Creatine is a sports nutrition that bodybuilders need. Everyone knows that this sports supplement contributes to the rapid gain in muscle mass. In most cases, creatine loading allows the athlete to achieve the desired results. With proper use of creatine, endurance is enhanced, weight is increased, and performance is improved.
The addition of creatine to nutrition reduces the oxidative process in muscle cells, which contributes to fatigue. Another important advantage is the ability to increase the glycogen content in cells. Thanks to this, the functionality of the athlete's muscles becomes higher.
A study was conducted that showed that creatine increases the anabolic potential of muscle growth. Due to this, the increase in the mass and physical strength of the athlete is accelerated. Creatine supplement consists of natural components, so it does not cause significant damage to the athlete. It is important that creatine loading is carried out according to the instructions, without overdose.
However, recent studies have shown that athletes who took creatine evenly, without a loading phase, did not leave muscle mass builders from those who took it in high amounts in the first week.
The principle of exposure to additives
Creatine is synthesized from substances that, in turn, take part in the process of energy metabolism. If creatine loading is done correctly, then for every kilogram of human weight more than 1 gram of muscle is accumulated. Such chemical reactions take place in any person, even if he does not engage in sports, only in small quantities. Using creatine, the body quickly metabolizes carbohydrate compounds and turns them into energy, which helps the body withstand heavy loads.
Due to the fact that the body alone can produce creatine in small quantities, most often this is not enough for proper training and recovery from them. In such situations, loading with creatine helps. With its utmost proper use, the athlete's strength increases by more than 18 percent. This supplement is especially useful for those involved in power sports.
What type of creatine is better
According to experts, a creatine supplement is considered the best if it has no impurities in its composition. This kind of sports nutrition product is natural. Science, as well as sports medicine are developing every year, invented new products. In this regard, many newcomers to sports are asking questions: "What is creatine? Download? How to take this product correctly?"
In order to prevent mistakes, as well as overdose while taking the supplement, you should consult with specialists. It is important to remember that each sport requires a separate type of creatine. The trainer will determine the variety that is necessary for admission to a novice athlete. The result in achievements will depend on this. The main point in taking creatine is the choice of taking with or without loading.
When to Take Creatine
In order for the training to be extremely effective, it is necessary to monitor nutrition and time intervals. This factor directly affects the results. For this reason, you need to carefully approach the regimen of food intake. Distribute it so that creatine is better absorbed. It is important to remember that the best time to take supplements is after intense training. During this period, blood flow in the veins improves and metabolic reactions increase.
In the event that the athlete is a beginner, he should first decide how to take creatine without loading, so as not to harm his body. In such situations, the intake of sports supplements should be reduced. Before starting an intense workout, you should not drink creatine, as the balance of water in the body can be upset.
During the days of rest, supplements must be taken in the morning. All because at this time of day the body is saturated with growth hormones. Creatine improves metabolism, thereby the carbon element penetrates directly into the muscles.
How to use creatine
This type of sports nutrition has an underestimated digestibility threshold, so you need to know how to take creatine with the loading of athletes of different complexions. The future result in achievements directly depends on how competently the choice is made. The right choice of creatine dosage significantly increases the effect of the substance, and also reduces the risk of side effects.
The use of monohydrate with proteins can not only build muscle, but also increase strength. These two natural components are in good harmony with each other, which allows you to enhance the effect of additives. Due to this, a portion of creatine powder can be safely added to a made protein shake. This technique is best suited for athletes with average body complexion.
For thin athletes, a mixture of gainers with monohydrate is most suitable. The method of preparation of the additives is exactly the same. Component additives of this type contribute well to the construction of a relief body.
Reception of sports nutrition without loading
Take creatine monohydrate without loading is necessary no more than 6 g per day, this is about a teaspoon. On the days when the training is carried out, creatine is consumed after classes for one hour. For better absorption of additives in the human body, you need to mix creatine and a cocktail of proteins or carbohydrates before taking.
At times when there is a daily break between classes, creatine should be taken between meals throughout the day. Each time, the monohydrate is best taken with complementary elements (protein, gainer or carbohydrates). Such a sports nutrition system should be for two months. After this, a short break is required.
Download Consumption
Creatine loading is a high intake of supplements for 7 days. In the first seven days, you need to use 5 grams of powder 4 times a day. Supplements should be taken between meals.
On training days, you must drink the diluted powder with a cocktail immediately after training, for one hour. After a week of training in this mode, you should reduce the dose by 2 grams. This course of nutrition is extended for exactly one month. Then a break of approximately 21 days is required.
Do creatines need loading?
A lot of people are wondering: is creatine loading mandatory? how to carry it out correctly? The answer is actually simple: it is necessary for athletes who seek to increase muscle mass, as well as the result. If you take creatine about 4 grams for a month, the result will be obvious without loading. Using it, you can achieve monthly results in just 7 days. It is necessary to train intensively, only then there will be a good result.
The meaning of the download is quite simple: it speeds up the metabolism. While taking the supplement, the athlete is well motivated and tries his best in the gym. It is important not to overdo it with dosage and multiplicity. These actions can lead to side effects and body wear. The daily norm for an athlete of average physique is 20 g per day for a week. Accordingly, the dose is significantly lower without loading.
Side effects of the product
In the case of the correct dosage and systematic sequence of taking the additives during loading and without it, there is nothing to fear. This sports nutrition is completely safe. According to world statistics, only 4 percent of athletes can have side effects. The reason why they appear is complementary elements that may be part of sports nutrition.
List of manifestations
In some situations, discomfort may arise from excessive use of creatine, that is, an overdose. It:
- violation of normal digestion;
- the appearance of edema of varying severity;
- cramps (very rare).
In most cases, these undesirable manifestations can occur during the period when creatine loading is performed. Monohydrate how to take at this time - every athlete should remember. By following all directions for use, you can achieve good results without harming your health.