Gain mass and become stronger: a life hack for taking creatine

What type and shape to choose?

The first step is to choose the type of creatine. Today it is offered in many varieties: monohydrate, malate, phosphate, nitrate. There is also a complex option with a combination of different types in the composition, supplements with a transport system (with vitamins, amino acids, etc.).

Because of this variety, sometimes it is not easy to decide which creatine to take. Experienced athletes eventually come to the optimal type of supplement themselves, but beginners should start with a pure variety - monohydrate. This is the most studied and effective formula, it is also the most affordable. And most of the arguments in favor of other species are often just advertising insinuations from manufacturers.

Creatine monohydrate may not be the best choice only if it causes side effects - bloating, nausea, upset. Then you should try malate (contains malic acid). It dissolves well in water, which usually eliminates gastrointestinal side effects, but this creatine has no scientifically proven benefits.

Release form is an individual matter. Decide for yourself what to choose: tablets, capsules or powder. The latter option is cheaper, but the encapsulated form makes it easier to control the right dosages.

Most Popular Creatines

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OstroVit Creatine Monohydrate Tabs 3000 300 tab

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OstroVit Creatine Monohydrate Creapure 250 g

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IronFlex Creatine Monohydrate 1000 g

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Kevin Levrone Anabolic Creatine 600 g

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BioTech Tri-Creatine Malate 300 g

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Sporter Creatine Monohydrate 300 g

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OstroVit Creatine Monohydrate Miami Vibes 500 g

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Admission schemes

How to take creatine monohydrate or other formulas - with or without loading - is one of the most controversial, open questions with no definitive answer. Both protocols are actively used and each has its own army of adherents. Consider their essence, pros and cons.

1. With a loading phase. By far the most popular scheme. According to her, the first week they take 20 grams of creatine per day (four times 5 g each). And then the daily dose is reduced to one dose of 2-3 grams. The maintenance phase lasts 20-25 days.

The advantages of such a scheme:

• strong evidence base; quickly tangible results.

Minuses:

• increased risk of side effects;
• higher costs for a sports supplement (product consumption per month is about 200 grams).

2. No loading phase. This technique involves a single use of 3-5 grams of creatine per day for 1-2 months. The expediency of the scheme is confirmed by studies that have established that the body absorbs no more than 50 milligrams of a substance per 1 kg of body weight per day.

Pros:

• minimizing the risk of side effects;
• less product consumption with identical final results ( 250 g of powder is more than enough for two months).

Minuses:

• not so strong evidence base;
• tangible results come later.

Considering all the strengths and weaknesses of the proposed schemes, you will be able to decide how much to take creatine daily, to use the load or not. The economic factor and the same final results are gradually making the protocol with a regular intake of 3-5 grams of the supplement more popular.

When to take?

There is no disagreement with the optimal time for taking creatine, and regardless of its type or form of release. So for monohydrate, malate, krealkin and other formulas, the following rules apply on how to properly take creatine during the day:

• on training days, it is better to use the supplement after physical exertion (increased blood flow improves the absorption of nitrogen-containing carboxylic acid);
• on rest days, creatine is well absorbed by the body in the morning (this is due to the increased concentration of hormones in the first hours after waking up);
• taking before or during sports is not advisable, as it increases the risk of dehydration and makes it difficult to exercise;
• when using the scheme with loading, the debut reception should be immediately after sleep, and one of the subsequent ones should be after training (the rest are arbitrary).

With what to combine a sports supplement?

The question of what to drink creatine with is extremely important, since the process of transporting a substance from the gastrointestinal tract to muscle tissue is quite complex and directly affects the overall effectiveness of the use of the supplement. By the time the nitrogen-containing carboxylic acid reaches the muscles, a large part of it can be lost. Insulin, a hormone that helps muscle cells absorb nutrients, helps reduce losses. To improve its secretion, you can use the following foods and supplements, called the transport system:

• protein that is quickly digested (almost all types, except for night casein, for example, isolate, concentrate, etc.);
• simple carbohydrates, for example, sweet juice or just water with sugar;
• amino acids.

Protein is great for improving creatinine secretion

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Scitec Nutrition 100% Whey Isolate 2 kg

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BSN Syntha-6 4.54 kg

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Usually, creatine is drunk with juice, a protein shake, or added to water along with other sports nutrition: BCAA, complex amino acids, gainer, etc.

Course duration

Some research suggests that creatine can be taken continuously. But so that the muscles do not lose sensitivity to the supplement, it is recommended to take breaks. So, with a loading scheme after a month of taking, it is better to pause for 2 to 3 weeks. When using 3-5 grams of creatine daily after one and a half to two months, a break of 3-4 weeks is recommended.