Increasing body weight is facilitated by good nutrition with the right ratio of useful nutrients and physical activity. The increase and volume of muscles occur with the additional intake of proteins, the building material of muscle fibers. The most necessary for people with high sports loads is a protein called creatine, which is formed from three amino acids – glycine, methionine, and arginine, found in animal products.
Creatine Sports Supplements
To collect the required amount of protein only from food is problematic, therefore fitness trainers recommend using special creatine in powder. Many studies have shown that for a qualitative increase in muscle mass, it is worth using drugs with the active substance creatine monohydrate (creatine monohydrate) during training.
The role of carboxylic acid (creatine)
Creatine performs the following functions in the body:
- speeds up the metabolism;
- affects protein synthesis;
- serves as a source of energy for muscle work;
- under its influence, the production of lactic acid, which causes pain after training, is reduced;
- increases body stamina.
Taking creatine as an additional dietary supplement is safe for health, as this substance is produced by the body, and its excess is easily excreted by the excretory system.
Achieving the desired muscle gain with the help of sports nutrition is possible only if the admission rules are followed: an adequate daily dose, duration, and time of use.
Creatine intake regimens and daily rate calculation
Protein preparations are available in the form of:
All types of protein products show the same results, but for most athletes, it is more convenient to take creatine powder, an effective and affordable substance. Some sources prescribe an additional bonus to liquid drugs – a high absorption rate and, as a result, a quick hit in the muscles.
How to calculate your dosage
The method of administration and dose of the drug depends on many indicators:
- original weight;
- level of physical activity;
- the planned set of kilograms;
- training phase – with or without loading.
Boot phase and normal mode
Loading – the period of an increased dose of creatine, necessary for a sharp increase in stamina, is used by athletes in preparation for performances. This option is not suitable for beginners. The creatine intake regimen is selected individually, based on general recommendations:
- Without loading – daily, 5-6 g, on training days, the drug is used after training, on rest days, creatine monohydrate in powder should be drunk in the morning.
- With loading – the first week takes 5 g of the drug 4 times a day, in the second week the amount is reduced to 2 g once a day. The duration of admission is 1 month, then a break for the same time.
The course of taking creatine and its duration depends on the level of physical fitness. Prolonged use of creatine does not cause addiction or side effects for the body. With an increase in the concentration of the nitrogen compound in the blood, its ability to penetrate the muscle cells decreases, and the excess is excreted by the kidneys. Experts recommend interrupting the intake of additional protein until the cell membranes are completely restored. Creatine monohydrate can be taken for a long time, arranging periods of rest and refusal of the drug. The duration of admission depends on the level of physical fitness and intensity of training.
|Level of fitness||Duration of admission and break|
|Beginners and intermediate||Take 1 month, 3 weeks break|
|High level||Take 2 months, 1-month break|
Proper use of sports nutrition increases stamina and muscle building speed. The lack of results after 1-2 months of admission indicates an inappropriate dosage regimen, insufficient dose, or errors in training.
Optimal doses of creatine
The use of sports nutrition, in particular a nitrogen amine of three amino acids, is highly effective only if the daily dose and the correct distribution of the entire volume for 24 hours are observed. The daily dose is determined by the ability of the muscle fiber to retain nerd inside the cells, where its main work takes place. According to data from various sources, 1 kg of muscle can absorb up to 50 mg of the substance daily, the daily rate of creatine depends on the person’s body weight and training cycle.
How many grams of creatine per day should be taken
|Level of fitness||Dosage|
|Primary and secondary||5 g|
|Tall, weighing more than 90 kg||15 g|
Low and high dose supplements
Low doses, less than 5 g per day, are ineffective, and too large do not help the muscles grow at a tremendous speed. Do not excessively increase the use of creatine in pursuit of relief and mass if the body can not use it. A day, you need to use a dose of powder that can satisfy the need for muscles for energy and amino acids and will not transit through the body. It is better to take a standard 5 g per day and build muscle gradually than in pursuit of the result, use large portions of powder that the body can not use.
Correctly taking creatine monohydrate will help the intake regimen, which can be made with the help of a trainer or on your own, using data on your weight and the daily dose of creatine supplements. The rules of admission take into account the cyclical nature of training, the time of exercise, and rest.
How to drink creatine
The time taken to take creatine directly affects the rate of increase in muscle mass and depends on the training cycle:
- on days of active work, the powder is taken immediately after exercise;
- on rest days – in the morning, before breakfast.
During the loading period, professional athletes divide the daily dose of the drug into 4 equal servings and consume with each meal, and the last time before bedtime. This scheme allows the active substance to even get into the muscles and work actively.
For beginners and people with moderate physical activity, who are engaged in the general strengthening of the muscle corset, taking creatine at night is impractical and will not improve the result. In this case, the most effective is the classic scheme – taking creatine before breakfast and after training.
Creatine should be washed down with plenty of water after ingestion and to increase the water balance in the body during training. This is since carboxylic acid promotes the accumulation of fluid in the muscles, due to which their weight and volume increase. Creatine monohydrate is also advised to be taken in combination with other types of sports drugs to enhance the effect.
What to take with
Fitness trainers recommend using powdered creatine as follows:
- dilute with clean water (5 g per 1 cup of liquid);
- dilute with juice (in the same proportion as with water);
- take with other supplements – protein, amino acid, carbohydrate.
The nitrogen compound is not very stable and, when added to a liquid, begins to rapidly decompose, therefore, sports nutrition in the form of creatine monohydrate is best taken immediately after preparation. Mixing and using creatine with whey proteins, amino acids and gainers increase the rate of entry of the active substance into the muscle fibers. Some athletes drink creatine during training to increase their effectiveness and stamina.
Creatine Booster Products
The intake of creatine in the muscles increases with an increased concentration of insulin in the blood, which is a transport system for him. Among foods that improve the absorption of powder for muscle growth, foods that are rich in simple carbohydrates are the most effective;
- juices – cherry, grape;
- sweet fruits;
- ice cream;
When to drink creatine
Powder creatine must be drunk in accordance with the phase of the training cycle, which consists of:
- loading, in which bodybuilders use large doses of powder and intensive training takes place to prepare before performances;
- standard sports mode (no download) – recommended for beginners and intermediate athletes;
- a break in the intake of creatine, which is necessary for the restoration of cell membranes.
The time of taking the drug
|Training period||Time of receipt|
|Loading||1 week: the daily dose is taken in equal portions 4 times a day; 2,3,4 week: 3 g per day in the morning.|
|No download||5 g daily in the morning or after training|
|Break in the course||not acceptable|
This sports nutrition must be diluted with liquid and taken immediately after preparation.
Creatine intake before and after training
Creatine loading is a period of an increased amount of the drug used by professional athletes in preparation for the competition. In this case, a high daily dose of powder is used for 1-2 months, then a break is carried out.
At boot time
The creatine loading phase consists of training days and rest periods. In intensive classes, it is better to use creatine after training, when oxygen-rich blood carries the active substance faster throughout the body. On rest days, creatine is taken in the morning on an empty stomach, stirring with a sweet drink.
A beginner does not need an enhanced carboxylic acid regimen. At the first training at home or in the gym, it is recommended to take 5 g of powder after classes for a month and take a break for a couple of weeks, after which you can resume taking the drug. On non-training days, creatine is drunk in the morning.
Before or after training
Some sources suggest drinking the drug in equal doses before and after a workout, claiming that taking creatine before a workout can increase exercise efficiency. Other experts say that creatine before training does not improve muscle endurance and strength, but can only interfere with a dehydrating effect. This question can be solved only by experience, fixing the result of classes, and observing your well-being.
Receiving monohydrate during drying
Powder creatine increases muscle volume and body weight by retaining water in muscle fibers, sometimes causing a lack of fluid in other organs. In this case, there are symptoms of dehydration – dehydration, a health hazard.
On drying, athletes seek to reduce body fat and remove excess water from the body to improve the relief and high-quality drawing of muscles. In this case, experts do not recommend the use of a nitrogen compound, since it has the exact opposite effect.
How to take for drying
Among athletes, the method of taking this sports nutrition for drying the body is still common, as a way to improve strength and endurance, as well as accelerate recovery. The use of a combination of their three amino acids makes it easier and more productive. To do this, take creatine monohydrate in powder 5 g per day in combination with fat burners and protein mixtures.
Before or after a meal
Experts did not agree on when it is more effective to use creatine before meals or after. Taking the drug after eating increases the speed of its transportation to muscle cells due to the increased concentration of insulin in the blood. If you drink creatine before eating, then the probability of destruction of the active substance in the stomach is reduced, also, food slows down the absorption rate of the powder.
The standard recommendation of trainers is to take creatine on an empty stomach on rest days and after exercise on training days.
General tips for taking a sports supplement:
- the powder is diluted with water or sweet juice;
- while taking the drug should increase the amount of fluid consumed;
- the daily dose is calculated individually, but should be at least 5 g;
- unpleasant sensations in the stomach and deterioration of health – an occasion to stop taking the supplement and consult a doctor;
- after 1-2 months of admission, you should take a break of up to a month.
Taking sports nutrition, it should be noted that some products worsen its effectiveness and it is worth restricting their use:
- coffee – removes water from the body;
- milk – contains casein, slows down the absorption of creatine.
Creatine monohydrate increases strength and helps build muscle in people with active physical activity. The correct intake regimen for beginners or professional athletes, taking into account the stage of the training cycle, the loading, and resting phases, will significantly improve performance and will not harm health.