Creatine monohydrate is one of the most popular supplements on the market of sports nutrition. If you regularly take creatine, you can display the quality of training to a new level and accomplish much more work. This leads to the fact that muscle mass is typed faster, and the adaptation to the force takes less time. However, still not all athletes agree as to how to use this dietary Supplement. For example, some argue that to achieve maximum effect requires a loading phase of creatine. Others believe that this phase is optional. Who is right? The answer to this question can be obtained using the scientific approach.
In the human body daily produces about one gram of creatine. If you stick to the diet, which includes eating meat and fish, the production of creatine increases. However, it is important to remember that creatine is destroyed faster than produced in the body destroys about 2 grams per day. Given this factor, it becomes apparent that athletes simply need to enter in your diet supplements, which include creatine.
How to take creatine: the advice of nutritionists
Regardless of whether you have a loading phase of creatine or are you taking it daily in small doses, the supplements allow you to quickly restore the level of this substance in the body by about 20%. Depending on how creatine is taken, it is possible to achieve different results.
Speaking about loading creatine, we mean take a higher dose of this substance during the first week of admission. After the loading phase athletes are switching to a lower, so-called “maintenance” dose. Usually take approximately 20 grams of creatine, which is divided into four equal parts. These doses are used uniformly within seven days daily. After the loading phase, it is sufficient to use about 5 grams daily. The loading phase allows you to increase the amount of intramuscular depot of creatine. Support phase gives you the opportunity to leave the depot saturated for a long enough period of time.
As research shows that if an athlete was taking 3-5 grams of creatine without a loading phase, after 28 days the stocks of the substance increased in exactly the same way as in the loading phase. Of course, the loading phase contributes to the fact that the increase of the total volume of the substance. However, the difference becomes insignificant after one month.
It is important to note one more detail. Muscle restricted the volume of storage tanks of creatine. If you daily consume 20 grams of this substance, the maximum load of the muscle is achieved after two days. Third day creatine begins to be excreted by the kidneys along with the urine. So it makes sense to take large doses of creatine only in the first three days, then in a natural way from the body you will receive up to 60% of substances.
The answer to this question depends primarily on what you put in front of goal. Thanks to the boot phase you will be able to feel the effect of creatine supplementation. In that case, if you do weightlifting, you can implement a loading phase in order to quickly increase your muscles, as well as their size and power. However, that proved no difference in the effects of creatine loading and without it, you can do without the loading phase. So if in the near future you will participate in the competition, you can take small doses of creatine.
In bodybuilders, weight category, the lack of a loading phase gives the opportunity to avoid changes in body weight due to accumulation to the tissues of excess fluid, which is often observed when high doses of creatine. Although it is impossible not to mention the psychological effect: very often the athlete pleased with the increase in body mass despite the fact that this increase is due to water.
Do I need a loading phase with creatine? Probably, the answer to this question is negative. The boot phase may be relevant only in some situations and, therefore, should take this Supplement systematically and in small doses.
What creatine works best?
Under the “creatine with a transport system” is hidden the same creatine monohydrate with the addition of carbohydrates and a list of vitamins to create visibility of complex composition. There are no advantages to such supplements – we recall that creatine accumulates in the body, and does not act instantaneously.
Advanced forms of creatine are several times more expensive than conventional monohydrate, but do not exceed it in efficiency. Rare benefits of taking kre-Alkalyn (Kre-Alkalyn) may be a decrease in swelling, bloating and unpleasant sensations in the abdomen – a reaction to creatine monohydrate in some people.
How to consume creatine?
Some studies recommend starting the use of creatine from the “loading phase” (up to 25 grams per day in the first week), but such a regimen does not have significant benefits compared with the use of smaller doses – in any case, creatine will begin to act only a week or two later.
Athletes are encouraged to take 2-4 grams of creatine daily. It is best to assimilate creatine in the carbohydrate window , and the ideal will be the reception of a heiner (protein-carbohydrate cocktail) and 2-4 g of creatine immediately after the training. At the same time, creatine can be perfectly absorbed without carbohydrates.
Creatine: minuses and side effects
To date, creatine monohydrate is considered the most researched sports supplement. Regular use of doses up to 3 grams per day is categorized by the European Food Safety Agency as “minimal risk of side effects to health” (5) .
However, despite all the safety of creatine, people suffering from chronic diseases (especially asthma and various kinds of food allergies), as well as prescribers, are advised to consult their doctor before taking the supplement.