Creatine is a nitrogen-containing organic acid. Naturally produced in vertebrates. Directly in the human body, creatine is formed from L-arginine, L-methionine and glycine. If your body lacks it, it is important to know how to properly take creatine supplements.
Instructions
Step 1
If you just want to start a creatine food program, then in the initial period, observe the dosage of 4-6 grams of creatine 2 times a day for a week. Take creatine in combination with carbohydrates, which have an increased glycemic index. They are found in non-acidic juices (for example, in grape or peach), water with honey dissolved in it, and other drinks containing fructose and glucose.
Step 2
Heat the juice or water slightly, add 4-6 g of creatine to the glass of the drink and stir thoroughly. This is necessary so that the creatine is better dissolved in the drink and better absorbed in the body.
Step 3
After the first week, which is the so-called loading phase, take creatine also twice a day, but now reduce the dose to 3 g.
Step 4
Follow the general course of admission, the optimal period of which is from 4 to 6 weeks. Then take a mandatory break in admission for at least two weeks. This break is necessary in order for the body's natural creatine levels to recover, as the body's own creatine production decreases when creatine supplements are taken.
Step 5
For even better absorption of creatine into your body, take it on an empty stomach. If this method of use causes you stomach pain or diarrhea, then take creatine after meals.
Step 6
Take creatine immediately after sleep, after taking desserts and sweets, or half an hour to an hour after training, as in these cases the level of insulin in the body rises significantly, and creatine is absorbed by the muscles much better under these conditions.
