Surely you know that creatine is an amino acid used as a sports supplement to increase muscle mass. The beginning of taking this substance is always an exciting moment in the life of every athlete. Of course, creatine is very convenient to use and its effectiveness is proven by millions of people. But do not forget about the rules for taking this substance, consultations with trainers and proper sports nutrition.
Creatine application
Drink creatine in capsules should be in accordance with the dosage indicated in the instructions on the package. Creatine capsules and powder differ in the way they are consumed and the load plan. So, if you have a week of periodic training ahead of you, take an amino acid 4 times a day for 5 grams. The next 42 days of creatine use once a day for 3 grams. Then comes a two-week holiday. If desired, after the respite, the cycle of reception is repeated. To achieve the best result, you should take creatine with protein cocktails and vitamin complexes. You will have to forget about strong coffee and alcohol.
When is it better to take creatine?
There is a misconception that the most appropriate time for taking creatine is before training. The fact is that this method is not the most effective. It contributes to the disruption of water metabolism and is less easily absorbed by the body. During training, you should also stop taking this amino acid . This will make it difficult to perform even the most favorite exercises. We conclude: creatine is best used after exercising for one hour! During this time, your body is ready to digest the contents of the capsules. During rest or temporary refusal from trainings for one reason or another, creatine can be consumed at any time of the day, without thinking about the negative consequences.