How do I take creatine Since the same right to take creatine? The answer to this question depends on what your goals and objectives, as there is a huge set of schemes taking creatine. In addition, there are several similar recommendations taking creatine. Proved that insulin promotes the transport of creatine in it is reasonable to take creatine with carbohydrates, which raise the level of insulin in the body. As carbohydrates can use any juice (most recommend grape juice) or, if no juice at hand, you can use a clean warm water (not tap). If you use water, then as carbohydrates can act – a pair of triple tablespoons of honey or sugar, stir together with creatine in the water. Creatine supplementation, creatine regimens All these schemes can be subdivided into three groups: creatine supplementation for more power, taking on a lot with the boot phase and the 'bezzagruzochny' reception, primarily targeted at the growing power of indicators. Detailed discussion of each training. Taking Creatine, under such a scheme, it is recommended immediately prior to exercise for half an hour – an hour before your workout.
2. Method to receive creatine 'loading' phase. With this method of taking creatine, you should first phase 'Boot' (saturation), in this phase, take each day to 20 grams of creatine for 5-7 days, with appropriate method to break 4 times to 5 grams. Just keep in mind the compulsory admission of carbohydrates along with creatine. After phase 'loading' phase follows the support on which to take 10 grams of creatine for a month, also divided into 2 doses of 5 gr. Royal Dutch Cell Plc understood the implications. This regimen promotes the power of the results and allows you to type a few pounds of muscle mass.
Take creatine should be between meals throughout the day. Necessarily in the morning and after a workout for an hour. 3. The third way – 'bezzagruzochny', ie there is no phase of creatine loading and adopted by 10 grams in a month. In this case, taking creatine is in the morning and after training. This regimen of creatine promotes strength and endurance results. In addition, it should be noted that the above scheme, only the most common methods of taking creatine. Every person – an individual, including the individual organism. Only you can determine the most suitable for you regimen of creatine using the data above recommendations. Effect of creatine supplementation Besides all the above actions of creatine, it also helps neutralize acids that are produced during exercise, acids, such as lactic acid, which causes muscle fatigue. Also worth noting is that the all-time research, and for all time the use of creatine by athletes – did not reveal any side effects if not assume an increase in body weight for a couple of kilograms. But most likely, this side effect for most athletes – will be most welcome.