Creatine for a mass of mass: dosage and application

Creatine for a mass of mass: dosage and application

What is creatine and how does it work?

Creatine is a nitrogen -containing organic acid that is naturally present in the human body, mainly in muscle tissue (about 95%), as well as in smaller quantities in the brain and other organs. It is synthesized from amino acids of arginine, glycine and methionine in the liver, kidneys and pancreas. In addition, creatine enters the body with food, especially from red meat and fish.

The main function of creatine is to provide energy for muscle contractions, especially during short -term, high -intensity loads, such as lifting weights, sprint or jumping. It acts as a buffer of energy, helping to quickly restore adenosine triphosphate (ATF), the main “currency” of energy in cells.

ATP is broken down to ensure energy, turning into adenosyndifosphate (ADF). Creatine phosphate (KRF), creatine creatine in muscle cells, gives its phosphate group ADF, turning it back into ATP, thereby restoring energy for further abbreviations. This process, known as a phosphagenic system, is a dominant source of energy in the first few seconds of high -intensity activity.

In addition to the role in energy supply, creatine has other positive effects that contribute to the set of muscle mass:

• Increase in protein synthesis: Creatine can stimulate protein synthesis, which leads to acceleration of the restoration and growth of muscles.
• Hydratation of muscle cells: Creatine has osmotic properties, that is, it attracts water into muscle cells. This increases the volume of cells, which can contribute to the synthesis of protein and a decrease in protein breakdown.
• Reducing the level of myostatin: Mystatin is a protein that inhibits muscle growth. Studies show that creatine can reduce the level of myostatin, thereby contributing to an increase in muscle mass.
• Improving neuromuscular function: Creatine can improve the connection between the nervous system and muscles, which leads to an increase in strength and power.
• Increase glycogen in the muscles: Creatine can help increase glycogen reserves in the muscles, which provides additional energy for training and improves recovery.

Forms of creatine: what to choose?

On the market there are many forms of creatine, each of which has its own characteristics. The most common and studied forms of creatine include:

• Creatine Monogidrate: This is the most popular and well -studied form of creatine. It is effective, affordable and has good bioavailability. Most studies confirming the effectiveness of creatine were carried out using monohydrate creatine. Creatine monohydrate can cause minor digestive problems in some people, but this problem is usually solved by reducing the dose or choosing micronized monohydrate creatine.

• Micronized creatine monohydrate: This is creatine monohydrate, which was crushed into smaller particles. This improves its solubility and digestibility, which can reduce the likelihood of digestive problems.

• Creatine Ethyl ether (Cee): CEE was affirmed as a more bio -access form of creatine than creatine monohydrate. However, studies have shown that CEE is less effective than creatine monohydrate, and can decay in the body to inactive creatinine. CEE is not recommended for use.

• Creatine Hydrochloride (HCL): Creatine HCL has increased solubility compared to creatine monohydrate. It is assumed that this leads to better digestibility and a decrease in the likelihood of digestive problems. However, the number of studies confirming the superiority of HCL creatine over creatine monohydrate is limited.

• Creatine Malat: Creatine Malat is a creatine associated with apple acid. It can improve energy production and reduce fatigue. However, evidence of its superiority over creatine monohydrate is limited.

• Creatine Citrate: Creatine Citrate is a creatine associated with citric acid. It can also improve energy production and reduce fatigue. However, evidence of its superiority over creatine monohydrate is limited.

• Buerized Creatine (Kre-KLKALYN): This form of creatine has a higher pH, which is claimed to prevent its decay in the stomach. However, studies have shown that buffering creatine is no more effective than creatine monohydrate.

Which creatine to choose?

For most people, creatine monohydrate is the best choice. It is effective, affordable and well studied. If you have digestive problems when taking monohydrate creatine, you can try micronized creatine monohydrate or creatine HCL. Other forms of creatine can be more expensive and do not have a proven advantage over creatine monohydrate.

Dosage of creatine for a set of mass:

There are two main approaches to the dosage of creatine:

• Loading phase: This method includes taking a higher dose of creatine for a short period of time to quickly saturate the muscles with creatine. It is usually recommended to take 20 grams of creatine per day, divided into 4 doses of 5 grams, within 5-7 days. After the loading phase, a supporting dose of 3-5 grams per day follows.

• Supporting dose: This method includes taking a supporting dose of creatine from the very beginning, without a loading phase. It is usually recommended to take 3-5 grams of creatine per day.

Which dosage method is better?

The loading phase allows you to quickly saturate the muscles with creatine and see the results faster. However, this can also lead to a larger number of side effects, such as bloating and water delay. The supporting dose takes more time to saturate the muscles with creatin, but can be more comfortable for some people.

Both dosage methods are effective for increasing muscle mass and strength. The choice of the method depends on your individual preferences and tolerance to side effects.

Recommendations for the dosage of creatine:

• Creatine Monogidrate:
  • Loading phase: 20 grams per day, divided into 4 doses of 5 grams, within 5-7 days.
  • Supporting dose: 3-5 grams per day.
• Micronized creatine monohydrate:
  • Loading phase: 20 grams per day, divided into 4 doses of 5 grams, within 5-7 days.
  • Supporting dose: 3-5 grams per day.
• Creatine HCL:
  • Recommended dose: 1-2 grams per day.
• Other forms of creatine:
  • Follow the instructions on the product label.

When to take creatine?

The time of taking creatine is not crucial, but some studies show that taking creatine after training can be slightly more effective than taking it before training. This is due to the fact that after training the muscles are more susceptible to nutrients.

You can also take creatine at any other time of the day, for example, in the morning or evening. The main thing is to accept it regularly.

How to take creatine?

Creatine can be taken with water, juice or protein cocktail. It is important to drink enough water when you take creatine to prevent dehydration.

Duration of Creatine’s reception:

Creatine can be taken for a long time. There is no evidence that prolonged use of creatine is harmful to health. Many people take creatine for many years without any side effects.

Some people prefer to cycle creatine, that is, take it for a certain period of time, and then take a break. However, there is no scientific evidence that creatine cycling is more effective than its continuous use.

Side effects of creatine:

Creatine is a safe and well -studied supplement. The most common side effects of creatine include:

• Water delay: Creatine can lead to water retention, especially at the beginning of the reception. This can lead to an increase in weight by 1-3 kilograms. Water delay usually passes in a few weeks.
• Bloating: Creatine can cause bloating in some people. This is usually due to water retention.
• Indigestion: Creatine can cause stomach disorder in some people. This may be due to taking too much creatine at once or with an insufficient amount of water.
• Muscle cramps: Creatine can cause muscle cramps in some people. This may be due to dehydration.

Rarely creatine can cause more serious side effects, such as:

• Kidney damage: In people with existing problems with kidneys, creatine can aggravate their condition.
• Disorders of the liver function: In rare cases, creatine can cause impaired liver function.

Precaution measures when taking creatine:

• Consult a doctor before taking creatine, especially if you have any health problems.
• Do not take creatine if you have kidney problems.
• Drink enough water when you take creatine.
• Do not take too much creatine at once.
• If you have any side effects, stop taking creatine and consult a doctor.

Creatine and food:

Creatine works best when combined with proper nutrition. For a set of muscle mass, it is important to consume enough protein, carbohydrates and fats.

• Protein: Protein is necessary for the restoration and growth of muscles. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
• Carbohydrates: Carbohydrates provide energy for training. It is recommended to consume 4-5 grams of carbohydrates per kilogram of body weight per day.
• Fat: Fat is important for the health of hormones and overall health. It is recommended to consume 0.8-1 grams of fat per kilogram of body weight per day.

Creatine and workouts:

Creatine works best when combined with regular training. For a set of muscle mass, it is important to train with weights 2-3 times a week.

• Power training: Power training stimulates muscle growth. Focus on the performance of multi -sustainable exercises, such as squats, bench press, becoming deadlift and pull -ups.
• Progressive overload: Progressive overload means a gradual increase in weight, the number of repetitions or approaches in training. This is necessary to continue muscle growth.

Creatine for women:

Creatine is effective for women in the same way as for men. It can help increase muscle mass, strength and power. Women can adhere to the same recommendations for the dosage of creatine as men.

Some women are afraid that creatine will lead to an increase in weight due to water retention. However, weight gain is usually insignificant and temporary. Creatine also does not cause masculinization in women.

Creatine for vegetarians and vegans:

Vegetarians and vegans usually have a lower level of creatine in muscles than meat -eaters. Therefore, creatine can be especially useful for vegetarians and vegans, striving to increase muscle mass and strength.

Vegetarians and vegans can adhere to the same recommendations for the dosage of creatine as meat -eaters. It is important to choose creatine, which is suitable for vegetarians and vegans, for example, creatine monohydrate produced without the use of animal products.

Creatine: myths and delusions:

There are many myths and misconceptions about Creatin. Here are some of the most common:

• Creatine is harmful to the kidneys: Creatine is not harmful to the kidneys in healthy people. However, people with existing kidney problems should consult a doctor before taking creatine.
• Creatine causes dehydration: Creatine does not cause dehydration. It is important to drink enough water when you take creatine, but this applies to anyone who trains, and not just those who accept creatine.
• Creatine is suitable only for men: Creatine is effective for women in the same way as for men.
• Creatine causes cramps: Creatine is not convulsive. Convulsions can be caused by dehydration, electrolyte imbalance or overeating.
• Creatine is a steroid: Creatine is not a steroid. Creatine is a natural substance contained in the body and in food.

Creatine interaction with other supplements:

Creatine can be safely combined with most other additives. Some additives, such as beta-alanine and caffeine, can have a synergistic effect with creatine.

• Beta-Alanine: Beta-Alanin increases the level of carnosine in the muscles, which can improve endurance and reduce fatigue. The combination of creatine and beta-alanine can lead to a greater increase in muscle mass and strength than taking each additive separately.
• Caffeine: Caffeine is a stimulant that can improve performance during training. The combination of creatine and caffeine can improve strength and power. However, some studies show that caffeine can reduce creatine efficiency in some people.

The resume of the main points:

• Creatine is an effective supplement to increase muscle mass, strength and power.
• Creatine monohydrate is the most popular and well -studied form of creatine.
• Recommended dosage of creatine monohydrate: the loading phase of 20 grams per day for 5-7 days, then a maintenance dose of 3-5 grams per day.
• Creatine should be taken regularly.
• It is important to drink enough water when you take creatine.
• Creatine is a safe supplement for most people.
• Creatine works best when combined with proper nutrition and training.

Additional tips for maximizing the creatine effect:

• Eas enough protein: Protein is necessary for the restoration and growth of muscles. Make sure you consume enough protein during the day.
• Eat complex carbohydrates: Complex carbohydrates provide energy for training. Eat complex carbohydrates, such as whole grain products, fruits and vegetables.
• Do not forget about fats: Fat is important for the health of hormones and overall health. Use useful fats such as avocado, nuts and olive oil.
• Farm up: Sleep is necessary to restore muscles. Try to sleep 7-8 hours a day.
• Manage stress: Stress can interfere with muscle growth. Find the ways to cope with stress, such as yoga, meditation or walking in nature.
• Be consistent: The most important thing is to be consistent in your training and nutrition. The more consistent you are, the more results you will see.

Conclusion:

Creatine is a valuable supplement for those who seek to increase muscle mass, strength and performance. A correct understanding of its mechanism of action, optimal dosage, time of admission and combination with other additives and dietary strategies can significantly improve your results. Remember that creatine is not a magic pill, and it works best in combination with consistent training and a balanced diet.