Protein and creatine are the most potent and popular supplements used by bodybuilding and powerlifting athletes. Creatine promotes muscle recovery while protein promotes muscle growth.
It is necessary
- - Protein,
- - creatine monohydrate.
Instructions
Step 1
Creatine is a nitrogen-rich chemical compound. It takes an active part in energy metabolism and is formed in skeletal muscles. There are three main regimens for taking creatine, but there is no definite opinion about them. The first method of taking is that you first need to "load" creatine (increase its proportion in muscle tissue), and then simply maintain its level until the end of the cycle. The "loading" phase lasts about 4-7 days. During this period, about 20 g of creatine is taken daily, 5 g per dose, 4 times a day. After it, the remaining time (3-6 weeks), creatine is taken in doses of 2-3 g per day. Then you need to take a break for 2-3 months. The second way is to take creatine evenly without a loading phase. The daily dose is 3-5 g. The third method alternates a week of "loading" with a week of rest.
Step 2
Protein is the best source for the growth of quality muscle mass. The most important condition for obtaining the desired effect is the correct selection of the dosage required for the body. It is important after exercise, because the rate of protein synthesis increases after exercise. Moreover, it has a powerful anabolic effect. It is also worth taking protein before training and in the morning. Whey protein is the most effective. There are different protein dosage systems, but it is advisable to take 20g before training. This amount doubles immediately after training. In the morning, during the period of muscle starvation, you should also consume about 40 grams.
