How to drink creatine powder and capsules? How to use creatine before the workout and after?

Particularly popular in the recently acquired such a dietary supplement creatine. About this form of sports nutrition spoken almost everywhere. In connection with this quite often hear the question of how to drink creatine. In this review, we will try to understand what it is and how to use it correctly.

What is an additive?

Creatine monohydrate is one of the most popular types of sports nutrition for many professional athletes. This substance has in its composition only natural components which are contained in a large quantity in a product such as meat and fish. There creatine in the human body. He is at the minimum level produced by the liver, as well as some of the glands and kidneys. However, the major share of this substance is in skeletal muscle - in the fibers. And if those fibers that are responsible for the strength, creatine is greater than in the muscles responsible for endurance, in this case the material recovery is much faster.

Ate you want to understand how to drink creatine, it is necessary to understand that he plays the role of a catalyst. Accelerated metabolism. Energy transfer process is also improved, which is unable to do occur without the presence of creatine. On top of that, this food supplement helps to form ATP (nucleotide), under which it is necessary to understand the only source of energy. Due to it, and there is an operation of the musculoskeletal system.

Where else has such a component?

Before you proceed directly to a discussion about how to drink creatine, it should also be noted that this additive is included in small amounts in such sports nutrition products such as weight gainer and protein. However, in its pure form, it still affects the body in a different way, in a complex and developing strength and muscle mass. Due to the fact that creatine relates to new types of drugs that currently there is a high probability of collision with a fake or defective goods. In this regard, the question of how to drink creatine, is quite controversial. You can find different opinions about it.

The average dosage regimen substance

There are some specific rules to be followed? How to drink creatine? To date, there is formed a working diagram that helps to understand the methods of receiving the food supplement of this type. However, due to the fact that it is averaged, the efficiency will not be too high. But also hurt yourself when you use this scheme, you can not.

Special attention should be paid to the use of this principle, as a download. The essence of this method lies in the fact that the athlete must be taken every day about 20 grams of creatine for 4 doses. This method should be used within one week. Once this period is over, muscle acquire additional volume. From that moment on the athlete need only maintain a state of creatine is normal, that is, use 2-3 grams of the drug for three weeks. There is another similar scheme in which no load is taken into account.

Which option is most effective?

The scientists, who were involved in the question of how to drink creatine, came to the conclusion that such regimens have almost the same effect. However, there are several aspects that must be considered. For the circuit with the load characteristic of a more powerful evidence base. Accordingly, the athlete will be able to hope for quick results. But due to the fact that the drug will be used in large quantities, can appear side effects.

Methods of use without loading

So, you should talk in more detail about how to drink creatine monohydrate. Let's say you have chosen a scheme without downloading. The daily dose in this situation should not exceed 6 grams. On training days, creatine should be consumed after the training. It is best to this supplement combined with Gainer or protein. It can also be a dietary supplement to combine with sweet juices. receiving a course should last 2 months. After a break of one month course must be repeated.

the use of methods to load

How to drink creatine monohydrate using the scheme with the load? We describe this method a little higher, but it is necessary to describe it in more detail. In the first week 4 times a day should be consumed 5 grams of the substance. Doing this required between meals together with a protein weight gainer or juices. The training days will have to take one serving immediately after training. In the second week of creatine should be consumed once a day. Serving size thus should be up to 2 grams. Doing this is required by the end of training or in the morning. The course should take place within one month. Break lasts 30 days, too.

The most optimal time for receiving

How to drink creatine? A powder or granules, which implemented a nutritional supplement should be consumed either before starting the training complex, or after. As shown by numerous studies, this routine due to the fact that after the training the person observed acceleration of blood flow and metabolism. The most reasonably take creatine after exercise, before which drink water in large quantities can not. If you start to drink during a workout supplement, it will complicate the exercise.

What to do if you do not go to training?

How to drink creatine in capsules or powder? If you do not attend training, you need sports nutrition drink in the morning. It is at this time in the body is the highest concentration of growth hormone, whereby the acceleration of metabolism occurs. You can not use creatine capsules before bedtime. Some experts advise to take a supplement on an empty stomach, as this increases the efficiency.

How to dilute the additive?

In order to understand how to use creatine, we must also understand how to plant it. Monohydrate powder should be mixed with juice. To do this, you can also use boiled water. Keep in mind that already prepared beverage can not be stored for too long. Therefore, if you have got in store liquid products, you can be sure that it is a fake.

Are there any side effects from the reception?

We have dealt with the question of when to take creatine - before training or after. Now it is necessary to discuss what side effects are present in this sports nutrition. The athlete could face a prolonged use of a dietary supplement of this type? Single opinion among scientists on this point. Some people believe that creatine does not bear any harm. Others say that due to its frequent use, you can gain weight. There are those observations, the essence of which is that the fault of creatine reduces the efficiency of cellular transporters. Therefore, before starting the use of sports nutrition, it is necessary to consult a doctor. And in any case can not forget about interruptions.

What opinions can be regarded as not quite right?

Responding to a question about how to drink creatine monohydrate, you should understand what the myths and legends on this subject exist.

1. have to be loaded. This is not true. And without downloading the reception of sports nutrition it is quite effective. Especially if the lifter is guided scheme.
2. Due to the use of creatine suffer kidney and liver. In that case, if there are contraindications, then yes, this damage can be obtained. In the reverse situation is nothing wrong with creatine the kidneys and the liver does not work. From thinking about the dangers will help you get rid of the doctor to which to go for mandatory consultation before start taking supplement.
3. Liquid creatine is more effective than the powder. And this is quite a misconception. Form of matter is only a form.
4. The use of creatine will not harm in any case. This is a false statement. In any case, you must first consult your doctor. You can have any diseases or characteristics for which the admission of sports supplements is better to forget. In addition, you can always make a mess with the dosage.
5. The price of creatine does not matter. This is not true. The more expensive sports supplements, so it is cleaner and more efficient. Accordingly, the products that have a low cost, it may not be entirely qualitative.
6. The fault of creatine may experience cramps. However, this view has not been confirmed in numerous clinical trials.
7. Creatine quite easily be obtained from food. This view is correct. However, for this you need to eat for days just beef, salmon, cod and herring. And all of these products necessarily have to be eaten raw.
8. Creatine should be used for all athletes. This is not true. The most optimal supplement for those who perform strength training facilities. If it is only necessary stamina, then the substance should be abandoned.

is necessary to approach the solution of the question of responsibility

In this review we have tried to consider all the basic nuances that are associated with the use of creatine. As you can see, the reception of such substances - justifiable action. At the expense of creatine you can increase the impact of their workouts and achieve the best results from both the strength and muscle mass with the position. In this review, the average scheme has been specified. In order to get more specific advice, you should consult a doctor. If you approach the issue of the use of creatine with the utmost responsibility, then no problem you will not have. You will be able to achieve our goals in front of you. Good luck to you in your self-improvement!