Creatine – nitrogen-containing acid which is important in energy balance that it is relevant at the power training. In the human body it is produced from three amino acids – arginine, glycine and methionine. Also creatine can be received with food or in the form of separate additive.
Correct dosage
Muscles of the person aren't capable to reserve creatine constantly. They can acquire only that volume which is required at present to them. For this reason the reception is much deprived of sense. So, receiving daily less than 5 g of creatine, the athlete can not notice effect, and the use more than 15 g is already senseless.
At the same time the dosage of creatine is individual, it depends on the weight of muscle bulk of the person. So, for the bodybuilder with the small and average weight the optimum dose can be considered 5-10 g a day. Heavyweights have to use not less than 10-15 g.
What is kreatinovy loading
Many fans of "iron" heard about it. Its essence consists in doubling of doses of creatine within the first week of reception. Usually at first the daily dosage makes 20 g. Gradually it decreases to habitual indicators.
The main purpose of similar loading consists in faster accumulation of weight. However the effect of intake of creatine will be similar. Just when loading the saturation of muscles will happen for several days earlier, no more than that. It turns out, the similar method is a little expedient. For this reason many athletes don't practice it.
How long to drink creatine
This additive doesn't give negative effects therefore it can be used quietly without pauses. But there is the nuance – the organism at continuous reception can get used to creatine. As result - further muscles just won't react to additive.
The recommended reception duration – about 1.5 - 2 months. After that it is recommended to arrange the small pause.
Regulations of Admission
At hit in cells of muscles creatine breaks up, and the lion's share. Long ago it is known that insulin helps to bring him in the most whole look. The simplest method to increase its concentration in blood is to use inside something sweet. Therefore creatine should be mixed before reception with the geyner, juice or any other sweet drink.
Experts note that time of day for the use of creatine doesn't play the important role. Many athletes drink it in the mornings, it has the small toning effect. In day of the training it is better to use creatine directly after the end of occupation. The day portion can be received as for time, and is divided into two receptions. From such division it won't be worse, but the fractional use is expedient only when it is necessary to drink 10 and more than a grams per day.
What creatine is better
Experts advise upon purchase to be guided by the product price as American and European practically doesn't differ in quality from each other. The most budgetary option is powder creatine.