Creatine builds muscle, and gained stocks are limited. Our goal is to maximize the complete muscle creatine. Doing so, "rendering phase (after taking 10g of creatine or more on a 30 kg body weight per day, 4-7 days), we can fill in muscle creatine in a short time as a quick way to increase strength and other positive effects of creatine, but taking large doses of creatine, we significantly increases the chance of side effects and the risk of injuries, which is increasing due to the very fast increase in force (the strongest effect is for those who use creatine for the first time).
However, you can load the muscles gradually, 3-4 weeks. This way, your strength will increase gradually, and the chance of side effects for display far lower daily dose of creatine will be significantly lower.
Consumers in terms of creatine cycles, among them a break:
• optimum cycle time: 6-8 weeks.
• Break: at least 4 weeks. If you break the is too short, use the next cycle will have less impact.
• Creatine Daily Intake: 5g on 30kg of body weight per day. (Eg if you weigh 60kg - use the 10g per day. If you weigh 90kg - use 15g per day.)
Daily rate of creatine: Split into 2 parts and drink at different times. Eg. If you need to consume 10g per day of creatine: Take 5g training day immediately got up in the morning on an empty stomach and another 5g take immediately after a workout or 30 minutes before your workout (after treniuotes you with good protein or gainer). On non workout day take 5g immediately get up in the morning on an empty stomach, and 5 g of the afternoon or evening, between meals. After oral administration of creatine may be eaten after 30 minutes. If you can not take creatine in the morning, then take the other portion of the time. The most important that you take at a time when your stomach is tuštesnis - thus creatine will be absorbed better.
Take creatine with water. Water content can range from 100ml to 300ml - so far as is comfortable. However, do not forget to drink plenty of fluids (3-4L) to be used during the day. This is necessary not only for better functioning of creatine, but also sports in general, more fluid intake is essential. You can take creatine with juice for better taste, but do not take with milk - it affects the absorption of creatine.
You can achieve a better absorption orally with glucose 10-15g. Creatine at the same time you can take with other supplements: protein, amino acids and the like.
A few observations and tips:
• If at some point you have missed a dose of creatine - Do not worry - just take it at another time. Time of taking creatine is not so important as there are important during the day to take the correct dose.
• Do not store creatine in the water a long time. Although there are many different studies with different conclusion on stability of creatine, just take the creatine at the latest within 20 minutes of mixing in water or juice and not have to worry about creatine conversion to an inefficient form.
• Creatine particles are different. The more detailed, the more water soluble, and therefore need a more detailed long-term solution, but a well-dissolved creatine absorbed by the body better. So the best buy micronized creatine (micronized, Micro, Pure).
• One teaspoon is more than meets the 5g of creatine dosage according to Navigate, if you take creatine in powder form. Besides, the exact dose is not necessary if you use more or less, from the effect of the difference is not significant.
• Creatine is not necessary to drink grape juice. Manufacturers often recommend grape juice because it contains a number of glucose, which helps to absorb creatine. However, you can store (supermarket) to acquire a pure glucose, which cost nepalyginimai cheaper than the same wine sultytse glucose.
• Low water caused by the accumulation of creatine monohydrate - there is no harmful effect. It is even a positive effect on the hydration of cells positively influencing protein synthesis, muscle size and strength. Besides, the opinions of its total water storage form of creatine, but there is still a lack of research.
• The most economic form of creatine monohydrate - powder. However, if you want to use more comfortable - you can choose capsules or tablets. Form in which the creatine is not affected, differing only in the form of price - tablets and capsules are often cost several times more expensive.
The article discussed use of creatine monohydrate, if you are taking any other form of creatine (eg Kre-Alkalyn, Creatine CLH, Creatine-Ethyl-ester, etc.) - the intakes are not as different forms of creatine have different absorption efficiency, which is used to determine the amount and .