Creatine represents nitrogen-containing organic acid. It is naturally developed at vertebrata. Directly in the human body creatine is formed of L-arginine, L-methionine and glycine. If it isn't enough in the organism, it is important to know how it is correct to receive kreatinovy additives.
Instruction
1. If you only want to begin the kreatinovy food program, then during the initial stage observe the dosage of 4-6 grams of creatine on 2 times a day for the week. Receive creatine in combination by carbohydrates which possess the raised glycemic index. They contain in not sour juice (for example, in grape or peach), water with the honey dissolved in it and other drinks containing fructose and glucose.
2. Slightly warm up juice or water, add to the glass with drink 4-6 g of creatine and carefully stir. It is necessary in order that creatine was better dissolved in drink and was better absorbed in the organism.
3. After the first week which represents the so-called phase of loading receive creatine also twice a day, but now reduce the dose to 3 g.
4. Sustain the general course of reception which optimum period is from 4th to 6 weeks. Then take the obligatory break in reception not less than two weeks. This break is necessary in order that the natural level of creatine in the organism was restored as production of own creatine at intake of kreatinovy additives in the organism falls.
5. For even best absorption of creatine in the organism receive it next the heart. If such route of administration causes in you abdominal pains or diarrhea, then receive creatine after meal.
6. Receive creatine right after the dream, after reception of desserts and sweets or in half an hour-hour after the training as in these cases in the organism the insulin level significantly increases, and creatine in these conditions is acquired by muscles much better.