Creatine monohydrate is considered to be one of the most studied and effective natural sports supplements. He takes a direct part in the energy metabolism in the muscle and nerve cells. Despite the fact that creatine or, in other words, the nitrogen-containing carboxylic acid is produced in small amounts by the liver, pancreas and kidneys, it is scientifically proven that an additional intake of creatine improves power endurance, speeds up the process of repair after training, and also effectively promotes growth strength and mass of muscles, thanks to the improvement of the biovolumeization of muscle tissue. It would seem that creatine has already said everything. However, there is still no consensus that, how to take creatine monohydrate. It is about this, as well as about when to take creatine, we will discuss later in this article.
How to take creatine monohydrate?
Currently, there are two main ways of taking the most effective formula of creatine – monohydrate. The 1 variant is loaded, the 2 option is not loaded. By the way, both ways, how to drink creatine, are effective. Also, each of them has advantages and disadvantages.
According to the first variant, you have to take 5 grams of powder per day (6 reception in 20 grams) for 4-5 days, drinking a glass of sweet juice or water with sugar / honey. This is called the download phase. According to theory, the muscles during this time should be fully saturated with creatine. Then, there comes a supporting phase, which implies the intake of creatine monohydrate in an amount of 2-3 grams once a day.
As research shows, with this approach, the maximum level of creatine in the muscles can be maintained in the flesh up to 10-12 weeks. It would seem that here it is an ideal scheme of reception of creatine. However, as new modern independent scientific research shows, it is possible to do without the loading phase completely.
According to the second variant, how to take creatine monohydrate, the loading phase is excluded from the intake scheme. Just take the creatine in an amount of 5-6 grams per day. Personally, I prefer this scheme of creatine intake. She no less effectively copes with the task of both pumping muscles and increasing stamina. In addition, the intake of creatine without loading minimizes the risk of side effects and reduces the consumption of creatine, in contrast to the intake of creatine with loading.
Another reason why it is worth choosing a scheme for receiving creatine without a loading phase is that, according to the scientists' conclusions, the body is able to assimilate no more than 5-7 grams of creatine per day. All the rest is simply excreted in the urine. That's it, friends. Draw conclusions.
As you understand, a lot does not only mean how to properly, but when to take creatine. After all, at different times of the day the body can react differently to sports nutrition, including creatine, regardless of the form of its release. Variants on the bill of when to drink creatine is a little:
- you can drink the supplement in the morning, immediately after sleep;
- can be taken an hour before the workout;
- you can drink creatine after completing the workout.
Which of the options can be considered the most optimal? According to scientific research, it is most advisable to take creatine intake approximately in half an hour after training with a fast protein or washing down with grape or other sweet juice. In days of rest, the most effective intake of creatine monohydrate in the morning, immediately after sleep, drinking a glass of juice or water with sugar / honey.
These recommendations on how and when to drink creatine affect all forms of creatine, whether it is in the form of capsules or powder. The main thing is to observe the recommended dosages and regimens of creatine intake.