In the world of sports and bodybuilding, one of the most popular supplements that has many fans is creatine supplement. Studies show that creatine has a unique effect on increasing muscle mass and strength and athletic performance. Creatine can be produced in the human body and can be supplied to the body through the consumption of certain foods. But bodybuilders prefer to take creatine supplements for quick results. In this article, we will first introduce you to creatine supplement and its role in bodybuilding, and then we will explain how to take creatine supplement.
What is creatine?
Creatine is an amino acid that is found mostly in the muscles of the body as well as the brain. Most of us have a laid back attitude when it comes to eating meat and seafood. The liver, pancreas and kidneys can also make about 1 gram of creatine per day. The human body stores creatine in the form of phosphocreatine, mainly in the muscles, which is used to produce energy. This is why people use creatine supplements to improve athletic performance and increase muscle mass. Creatine in the body is a combination of the three amino acids L-arginine, glycine and L-methionine and makes up about 1% of human blood.
Creatine supplements can also be used to treat some brain disorders, improve neuromuscular diseases, and treat heart failure. Topical creatine is also used to treat skin aging.
What is the creatine loading stage?
The purpose of the creatine loading phase is to maximize the creatine stores in the muscles. If meat and fish are consumed regularly in the diet, creatine reserves will probably be only 60 to 80% full. But using creatine supplements can easily increase the body’s reserves of this compound. Instructors usually suggest the loading phase with the aim of maximizing creatine stores in the body in the shortest possible time. During this stage, a relatively large amount of creatine is consumed in a short period of time to rapidly increase the amount of creatine in the muscles.
How to take creatine supplement during loading
During the loading phase, it is usually said that 20 grams of creatine should be used daily for 5 to 7 days. This dose is usually divided into 4 servings of 5 grams per day. Research shows that this diet can effectively increase creatine stores by 10 to 40%.
After the loading phase is over, the creatine dose should be reduced but maintained. At this stage, between 2 and 10 grams of creatine should be used daily to maintain creatine reserves in the muscles.
How to take creatine supplement after the loading stage
We have explained one of the ways to use creatine supplement after the end of the loading step in the previous section. But you should know that the way of taking creatine supplement after the loading phase may vary depending on the advice of the sports coach. For example, some trainers recommend using between 3 and 5 grams of creatine per day instead of 2 to 10 grams per day. The goal of continuing to take creatine supplements after a loading period is to maintain the stores of this compound in the muscles so that the muscles continue to grow and improve athletic performance.
How much water should we take creatine with?
To use a creatine supplement, you must mix it with water. For this purpose, the recipe is usually that 5 grams (one serving) of creatine powder should be combined with 150 ml of water. Creatine is mostly made in powder form, but its capsules can also be found in pharmacies and markets.
How to take creatine without loading
Is the creatine loading step necessary and should all consumers do it? During the loading phase, creatine levels in the muscles increase significantly. In fact, lower doses of creatine, which are used only once a day, can be quite effective in building muscle, but it will undoubtedly take longer to achieve the desired result. For example, in one study, it was found that after consuming 3 grams of creatine per day for 28 days, the muscles were completely saturated with this substance. So if you do not do the loading step, it may take about 3 more weeks for the creatine content in the muscles to reach its maximum.
So the creatine loading step is not necessary. If you do not want to download, it is recommended to consume 3 to 5 grams of creatine daily.
The best time to take a creatine supplement
We have explained how to take a creatine supplement. Experienced exercise coaches usually recommend taking a creatine supplement 30 minutes before the start of exercise. Of course, it is better to avoid muscle wasting after exercise with protein shakes and meals that contain the desired amount of protein. You can also see the best time to take this supplement in the instructions for using the creatine supplement you bought (on the can).
How to take creatine at rest
It is best to continue taking this supplement on days off or non-workout to maintain creatine stores in the body. Instructors recommend consuming 2 to 3 grams of creatine powder daily on days off when you are not exercising. Many athletes continue to take creatine for up to 3 months, then leave for 1 month and resume taking the supplement if needed. It is best to talk to your doctor or exercise coach about the duration of your creatine supplement, and then take action.
Creatine intake based on weight
In the creatine loading stage, you can calculate the dose of this supplement based on your weight, and in this case, you will have a more accurate and principled use. To do this, you have to multiply your body weight by 0.3. For example, a person who weighs 80 kg, during the loading phase, you should consume 24 grams of creatine per day to help build muscle and improve athletic performance.
How to take a creatine supplement varies slightly depending on whether the person is in the loading stage or not, and in this article we have tried to provide you with detailed information in this regard. To buy creatine supplements in different types and reputable and original brands, you can go to the green positive online pharmacy right now. You can also post your questions in the comments section and wait for the bodybuilding experts in Positive Green Magazine to answer them as soon as possible.
Frequently Asked Questions about how to take a creatine supplement
What are the side effects of bodybuilding creatine?
Weight gain and dehydration is one of the side effects of creatine supplementation that can be seen if you take too much. Weight gain due to creatine manifests itself in the accumulation of water in the body, especially in the intestinal tract and skeletal muscle. Therefore, it is recommended that you consume at least 30 grams of water per kilogram of body when taking a creatine supplement. Digestive disorders, hypoglycemia and high blood pressure are also side effects of creatine.
What are the types of creatine supplements?
Pure creatine monohydrate, creatine along with glutamine, ethyl ester and liquid creatine monohydrate are the most important types of creatine. None of the creatine types are as effective as monohydrates.
What creatine supplement can be used?
Creatine can be used at the same time as many other supplements. But the most commonly used supplement with creatine is Gainer. This will improve muscle building, energy and recovery.
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