When to take creatine

Creatine is a natural amino acid. It is used to quickly provide your muscles with energy. The body not only gets creatine from food, but also produces his own. Any meat and poultry are rich in creatine.

The benefits of creatine

Creatine is the most studied and effective supplements that exist currently on the market. Has long been proven that this ingredient helps to build muscle, add stamina and strength, improves performance.

At first creatine was used by sprinters to increase muscle mass, which in this case would provide the maximum peak power during intense physical activities. Due to these properties, he came up and for strength athletes to optimize their performance. Over the past decade, a careful study of the creatine helped to identify many of its strengths.

Creatine performs a buffer function at the cellular level, because it prevents the accumulation of oxidation products that cause the fatigue of muscles. In addition, creatine helps the body to make glycogen, and it increases the energy supply of the muscles, giving them the opportunity of a lot longer to work. Due to the described properties of the amino acids athletes are able to intensify the training process.

One recent study demonstrated that with creatine, the body begins to more effectively generate anabolic growth factors. These chemical mediators signal the body regarding the need to increase additional muscle tissue. Such mechanisms complement and reinforce each other. Due to these properties all the athletes taking creatine supplements, I notice an incredible increase your physical potential.

Creatine applies to food additives that are almost safe for health (no obvious overdose). This is indicated not only natural creatine, and numerous clinical trials.

How to take creatine?

Compared to other supplements, creatine supplementation has some subtleties. It usually starts with a loading phase, when for 5-10 days shall be made of 20 g of the drug per day (in four doses of 5 g). The boot phase is replaced by a maintenance phase, during which the daily dose is reduced to 3-5 g, and it can continue indefinitely.

Some athletes start the maintenance phase, bypassing the shock boot phase. They say that so they can avoid side effects such as indigestion or delayed emptying. But this approach to display the results of the impactcreatine will take more time.

Evidence that creatine can be taken cyclically, are still not represented, although many tend to pause in its intake. Since creatine prevents them from receiving a clear and rigid forms, directly in front of the competition it is better to abandon it.

The best time to consume creatine

Since the creatine is maximally absorbed in the presence of insulin, it is best to take it with food, especially carbohydrates, or energy drinks. Effect of creatine on the muscles is cumulative, so it simply the time of admission is not too important. Some athletes add it to a restorative cocktail after a workout. Since large doses of creatine can cause upset stomach, if such symptoms should reduce its dosage.

How to take creatine