Creatine - what is it?
Creatine is a substance necessary for the normal functioning of skeletal muscles. It is part of muscle tissue and is produced from certain amino acids in organs such as the liver, kidneys, and pancreas. In addition, it refers to the vital substances responsible for muscle contraction and function. That is why creatine is actively used in sports nutrition.
About 0.1 kg of creatine is present in the human body. In the absence of a lot of physical activity, a person spends about 2 grams of this substance per day. To the question “Is it possible to take creatine” - a positive answer is obvious, since it does not apply to substances foreign to the body by nature. Bodybuilders who need strong muscles and quick replenishment of energy reserves especially need it.
Many athletes are interested in taking creatine and other supplements. This is due to the fact that the same creatine contained in fish, meat, etc., cannot fully satisfy the needs of a person who is heavily loading his muscles. With its deficiency, the necessary amount of creatine phosphate participating in the synthesis of ATP (energy source of the body) does not occur. This, in turn, will affect the physical activity of the athlete.
If you are interested in whether it is possible to take creatine or not, then be sure that the substance already in the body can not harm it. The main thing is to check the quality of the products purchased and select the reception scheme.
Reception Schemes
Now you should tell how to take creatine. For this, several schemes are used, but the most common one, consider its phases:
1) Download
Reception is carried out within 6 days. In total, you need to take 30 grams, that is, 6 times 5 grams per day. At this time, the body is loaded with an additional amount of substance.
2) Support
After loading, you can take ten grams per day. It is not worthwhile to increase the dosage, because at this phase there will be no more activity from this.
How to take creatine without a loading phase? To do this, you need to consume from 5 to 15 grams daily. Due to this, the maximum amount of substance will be collected per month.
If a novice athlete has an interest in how much to take creatine, then you should consult with professionals who are likely to recommend taking breaks. One course in this case should be 2-5 weeks, depending on the level of the athlete (primary or secondary), and the subsequent break - from 2 to 4 weeks. This is necessary so that the body does not stop the ability to independently produce the much-needed substance.
An experienced athlete should know how much to take creatine. According to the generally accepted scheme, the loading phase involves taking 30 g per week, the maintenance phase is 2-8 g for 2-8 weeks. After completing the full course, it is repeated again.
It does not work
Many athletes ask themselves “How to take creatine?” If the course passes, but there is no effect. It's all about the speed of delivery of this substance. In many cases, it does not have time to be absorbed into the blood from the stomach, turning into useless creatinine. To increase the amount of substance transferred to the blood, it is necessary to use more stable mixtures that suppress or prevent unnecessary conversion. Since glucose and dextrose can increase its rate of supply to the blood, it will be very effective to use creatine monohydrate placed in gelatin capsules. In this case, the prevention of a chemical process of undesired conversion is observed.
It is possible that the athlete has his own method of taking this supplement, but generally accepted norms are the standard that will suit any occasion.