How to use creatine
How to use creatine
Even though creatine is one of the most studied and effective supplements in bodybuilding and beyond, many questions about the optimal route of administration still remain unclear. The constant appearance of new forms, the tricks of the producers and the desire of the authors to distinguish themselves by originality generate a large number of erroneous theories.
There are several methods of administration, the most popular of which are:
Take 5g each day.
During training days , creatine should be administered after training, with the protein shake or gainer, or with amino acids (BCAAs, glutamine). If you are not using other supplements, you can administer creatine with foods with a high glycemic index (
isomaltulose , dextrose, raisins, bananas) which promote insulin secretion and which, at in turn, facilitate the storage of creatine in the muscles.
During the rest days , we take creatine with the protein shake, or with the gainer, or with the amino acids (see above), or after a meal rich in carbohydrates.
The cycle lasts 2 months, after that you need to take a break for 3-4 weeks. Then repeat the cycle.
During the first 5 days , take 20g (5g of creatine * 4 times a day). On training days, one of these servings should be administered after training.
Then reduce the dose to 2-5g (depending on body mass and intensity of training) and take it once a day, after training or after a meal rich in carbohydrates during the days of rest.
The duration of this cycle is one month, later you have to take a break of 3-4 weeks, then you repeat the cycle.
The difference between these 2 methods is that in the second case the “saturation” of the muscles with creatine occurs for a shorter period (for 1 week), while in the first case this saturation occurs later (for 3-4 weeks). Scientific studies have shown that the effectiveness of supplementation remains the same in both cases, so after a month the results coincide.
Study: Loading of muscules with creatine in men.
As you may have already noticed, in both cases it is observed that the creatine is administered in cycles (a break of 3-4 weeks after 2 months of use in the first case and after a month in the second case). This keeps your body from getting used to the creatine from supplements, thus benefiting from its positive long-term effects.
Warning:powdered creatine does not dissolve in water or juice and has a sandy taste. To increase its solubility, heat the water or the juice a little while avoiding very hot liquids, because these destroy the creatine molecules. Before consuming creatine, make sure that most of it has already dissolved in water. The degree of solubility of creatine depends on the size of its particles. The larger they are, the more difficult it will be for them to dissolve in water.
Other methods of increasing the absorption of creatine represent insulin mimetics, such as, for example: Alpha Lipoic Acid (ALA), ribose, taurine, cinnamon. Usually these components can be found in creatine complexes, also called muscle builders.
I recommend that you be careful when taking food supplements of this type. some will sell you products saying go ahead there is nothing to worry about. except that if you are predisposed to not being able to tolerate this type of food supplement, you risk serious side effects. these effects can appear more than 12 times after stopping the treatment.
The point of view of Sports Medicine:
“The CrP reserves are low, the maximum power can only be sustained for 6 to 10s approximately, then the power decreases and, from 15s, the following energy path becomes predominant. It is interesting to increase these reserves? Is an increased intake of CrP justified?
The ingestion of ATP or related molecules has been shown to be ineffective both in increasing muscle content and in performance.
The regeneration of CrP reserves takes place very quickly at the end of the exercise, from sarcoplasmic ATP, itself resynthesized aerobically during the resting phases. Thus, while the total amount of degraded CrP is immediately regenerated during short and intense repetitions of exercises may exceed one kg,
the irreversibly degraded amount, the only one to be replaced in principle, is of the order of one gram .
However, creatine is not essential, since the body can synthesize it and food provides it, through meat products (except in vegetarians where synthesis is predominant), 1 to 2g / d, thus covering needs, estimated between 1.5 and 3g / d.
Ingestion of creatine, at a rate of 0.3 then 0.03g / kg / day, increases muscle CrP by 0 to 20% and performance within the maximum capacity of the same order. Body weight increases slightly (0 to 2.3%), otherwise, beyond that, other factors have intervened. As for the toxicological risk of this molecule, physiological in small quantities, it is not yet clearly defined at high and prolonged doses.
This supplement is not justified, because the needs are largely covered by the current diet and by synthesis by the organism “.