The protein and creatine are the most effective and popular additives which are applied by the athletes doing bodybuilding and powerlifting. Creatine provides recovery of muscles while the protein gives growth of muscle bulk.
It is required to you
- - Protein,
- - creatine monohydrate.
Instruction
1. Creatine represents chemical compound with nitrogen content. He takes the active participation in power exchange and is formed in skeletal muscles. There are three main schemes of intake of creatine, but the unambiguous opinion on their occasion doesn't exist. The first way of reception is that at first it is necessary to carry out "loading" by creatine (to raise its share in muscle tissue), and then just to support its level before the termination of the cycle. The phase "loadings" lasts about 4-7 days. During this period about 20 g of creatine daily on 5 g for reception, 4 times a day are received. After it the remained time (3-6 weeks) creatine is received by doses on the 2-3rd in day. Further it is necessary to take the break for 2-3 months. The second way consists in uniform intake of creatine without loading phase. The day dose makes 3-5 g. The third way alternates week of "loading" to the week of rest.
2. The protein is the best source for growth of quality muscle mass. The most important condition for obtaining due effect is the correct selection necessary for the dosage organism. Important after the training because after loadings the speed of proteinaceous synthesis increases. Moreover it renders powerful anabolic effect. Also it is worth receiving protein before the training and since morning. The syvorochny protein has the greatest effect. There are different systems of the dosage of protein, however it is expedient to carry out reception of 20 g before the training This quantity increases directly after the training twice. Since morning, during muscular starvation, it is necessary to use about 40 grams also.