Many people consider creatine to be the undisputed leader in sports nutrition. It is an expendable component of muscle tissue. The more it contains, the better results the athlete will show. This supplement is taken additionally to replenish the lack of creatine in the muscles.
Body capacity for creatine
Muscle tissue contains a certain amount of creatine. There are creatine depots, when filled, the use of the supplement will not give any effect. That is, exceeding the optimal dosage does not make any sense.
Who does creatine work and does not work for?
This dietary supplement can only work for a person who has a low creatine content. If a person has nutritional problems, he almost does not consume protein, this supplement will work for him to the fullest.
This supplement is also especially effective for people who have impaired synthesis of creatine in muscle tissue. They need to at least increase their intake of meat and protein products in their diet.
For these types of people, creatine can make really good progress. That is, the increase in muscle volumes and strength indicators can be comparable to athletes training using prohibited drugs.
In another case, before taking this sports nutrition, a person ate well meat, his creatine was at high values. Most likely, the use of the supplement will not give the desired result, since this element in the muscles is already in its peak state.
Dosages of creatine
The daily value of creatine is usually calculated as follows: 0.05 g of creatine is multiplied by the kilogram of body weight. For example, a person weighing 100 kg needs to consume 5 g of creatine per day. This is the maximum that the human body can assimilate. Everything that will be used from above will not go anywhere.
The most efficient way to consume
There is such a thing as "loading" with creatine. That is, you can "load" this supplement in one week. An increased dosage of creatine is used - 0.3 g per kilogram of body weight. These grams are divided into four meals throughout the day.
Then, after seven days, consumption is reduced and it is worth switching to maintenance portions. And until the end of the month, take 0.05 grams per kilogram of body weight per day.
There is another "download" option. It is long lasting and slowly fills up the creatine stores. Within a month, from the very first day, you use maintenance doses in the form of 0.05 g per kilogram of body weight per day. But in both cases, by the end of the thirty-day cycle, the content of creatine in the muscles will be identical.
Consumption with food and water
Why is this supplement better absorbed from food? It has been proven that creatine is better retained by the muscles when consumed along with protein and carbohydrates. See the research link in the sources. Also, along with creatine, it is recommended to consume plenty of water throughout the day so that it is better absorbed. After all, muscle tissue consists mostly of water.
Creatine is considered one of the most effective sports supplements around. But, as you know, it does not work for everyone. Use it wisely. Follow these guidelines and progress in your workouts!
