Creatine (aminocabonic acid) is an energy source and compound that has a beneficial effect on the quality of muscles, increasing their strength and endurance. It is believed that the body contains an average of 100-140 g of the substance, 95% of which is contained in the muscles in a free state and in the form of phosphate.
It is synthesized with the participation of glycine, arginine and methionine, forming an amino acid complex. About 2 g comes with food per day, mainly with fish and meat. For athletes involved in strength sports (bodybuilding, crossfit and others), this is not enough. Additional dosages in such release forms as creatine powder, tablets or capsules increase the effect of training and speed up the process of losing weight (fat burning).
Optimal reception regimens
For better absorption, creatine monohydrate (monohydrate) or hydrochloride is taken together with other sports supplements - protein-containing cocktails, gainers or aminocarboxylic acids - at least 5 g in both of the options below. You can mix creatine in grape, apple, and cherry juice. If there is no sweet juice, sugar dissolved in water is allowed.
No download
Recommended scheme.
- The daily dose is 5-6 g.
- On training days, creatine is consumed after exercise. During the rest period - in the morning.
- The course of admission is 2 months, the duration of the break is 1 month.
This scheme leads to a noticeable increase in muscle mass and strength.
With loading
In the first week, start with 5 g of creatine 4 times a day between meals (on workout days, one of the servings is tedious to take after exercise). After 5 days, the dosage is reduced to 2-3 g, taken 1 time per day after training or in the morning on rest days. Duration of admission and break - 1 month.
Muscle creatine levels are consistently high even 12 weeks after maintenance doses.
If the standard doses are not suitable for the athlete (beginners, ectomorphs, adolescents, girls), the individual formula for calculating creatine will be as follows:
- 300 mg / kg - during loading;
- 30 mg / kg - during maintenance.
Cycling
It consists of 3 stages (the dosage is calculated for an athlete weighing 100 kg):
- Taking 5 g of creatine in the morning after breakfast, 5 g before and the same amount within 3 hours after training. The remaining 10 g (5 + 5) are taken together with a gainer - in the evening or in the morning.
- For three days aminocarboxylic acid is not taken.
Within 8 weeks, there is an alternation of 3 days of use with 3 days of abstinence. At the end, it is recommended to take a 7-day break from training (non-training period). In the last 3 days of rest, you must start taking creatine again.
The cycling scheme aims to ensure high uptake of creatine and to achieve its increased concentration in myocytes, excluding possible disruption of transport mechanisms. But many consider the scheme described above to be erroneous.
Low doses
Low doses of creatine (0.03 g / kg or 2 g / day) show extremely low efficiency in terms of gaining muscle mass or increasing strength. Therefore, sports doctors and trainers do not recommend this supplement regimen.
Reception when drying
Whether or not to take creatine during drying is up to the athlete to decide individually or with a trainer.
Consider the pros and cons.
Vs
The additive, promoting water retention in muscle tissue during the drying period, promotes dehydration of the body, which negatively affects the athlete's well-being.
Behind
Some athletes note an increase in strength and endurance while taking 5 g of creatine along with protein shakes and fat burners.
Optimal doses
No more than 3.5 g of the supplement can be absorbed per day with an athlete weighing 70 kg at the rate of 50 mg / kg. The excess substance is excreted by the kidneys. Therefore, with a mass of 120 kg more than 6 g, it is pointless to take the supplement.
It is undesirable to use dietary supplements before bedtime due to the activation of energy processes in the body.
In urine and blood serum, creatine is determined by the kinetic method using a set of DDS reagents.
When to take
The best time to take creatine is in the first minutes after finishing your workout, as physiological changes in metabolism contribute to this maximally. Consumption during exercise is not advisable.
Myocytes are forced to spend resources on the utilization of the substance, which prevents the fulfillment of physical standards. On rest days, the compound is better absorbed in the morning, which, apparently, is favored by growth hormone, the concentration of which increases in the morning.
What to take
Insulin is a hormone that promotes the absorption of amino acids and glucose by myocytes. It will be helpful to stimulate the secretion of this substance by co-consuming 10-20 g of fast carbohydrates (juice), 20-30 g of fast protein (whey protein isolate) or 5-15 g of amino acids (including glutamine). Growth hormone, thyroxine and anabolic steroids also have anabolic effect.
Specialty stores sell creatine with ready-made transport systems. At the same time, in order to prevent dehydration provoked by the use of creatine-containing dietary supplements, it is recommended to drink the food supplement with a large volume of water (5 g / 250 ml).
It is important to remember that in no case should the supplement be mixed and allowed at the same time:
- with any hot drinks (high temperature contributes to the destruction of the substance);
- milk (casein impairs the absorption of creatine);
- coffee (caffeine works similar to casein).
To avoid possible errors in the use of aminocarboxylic acid, it is recommended to carefully study the instructions for use of the dietary supplement.
Duration of the course of admission
Most athletes and coaches admit the possibility of using creatine on an ongoing basis, although the athletes themselves note, after about 2 months of daily intake, a clear decrease in the sensitivity of muscle tissue to the substance. To prevent a decrease in the sensitivity of myocytes, it is recommended to undergo a 6-week course, which is alternated with a 4-week break.
