How to take creatine monohydrate correctly: before or after meals, with or without loading

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18.12.2014

Narrated by: Kirill Kolyaskin and Alexey Koshelev

In this video we will talk about this type of sports nutrition as creatine monohydrate, namely: - what creatine is and why it is needed in the human body - the need for creatine in athletes and the norm of creatine in people who do not engage in sports - creatine in food - the effect of creatine on gaining muscle mass - increasing endurance and strength when taking creatine - recovery rate when taking creatine - the effectiveness of creatine for men and women - beneficial effects of creatine - side effects, the effect of creatine on the body - the limit of creatine absorption in athletes per day - dosages creatine per kg of athlete's weight - water retention from creatine - personal experience of taking creatine and reviews from Kirill Kolyaskin - how to drink creatin - release forms of creatine in capsules, powder - method of application with loading, secrets of professionals - duration of taking creatine

1. To increase strength
2. For gaining muscle mass
3. To increase endurance
4. To improve muscle definition (due to the hydration effect)
5. To increase the secretion of hormones that promote muscle growth (somatropin and testosterone)
6. To speed up recovery after workouts
7. To reduce the production and effects of lactic acid on muscles

A standard serving at one time is 5g of pure creatine monohydrate powder. If you have lost your measuring scoop from the jar, you can use a teaspoon. One heaped teaspoon is approximately 5 grams. Creatine is best taken with juice (usually grape or apple juice), gainer (note that some gainers initially contain creatine), protein, sugar or complex amino acids for better absorption. Creatine does not dissolve well in cold water, so some athletes prefer not to stir it, but simply drink a teaspoon of powder.

When taking creatine, it is worth increasing your daily fluid intake to achieve the maximum positive effect and avoid dehydration (dehydration).

Creatine dosage regimens

As you know, creatine is produced in different chemical forms - it can be monohydrate, hydrochloride, nitrate, malate, citrate and others. Therefore, the dosage regimen for each form is different. Let's look at taking the most popular and affordable creatine - monohydrate.

How to Take Loading Creatine

This scheme is considered classic, and for a long time it was the only one. Its peculiarity lies in the increased dosage that the athlete uses in the first week of the course (loading period). After the period of using the increased dose, the maintenance period begins. The course of treatment lasts a month, after which the athlete takes a break of two to four weeks.

During the loading phase, the daily dose is 5-6 grams of creatine , which should be taken 4 times a day after meals or with other sports nutrition products, such as protein, gainer or amino acids. Can also be consumed with sweet juice.

Remember that carbohydrates are needed to absorb creatine molecules.

On training days, one dose should be taken immediately after training. During the maintenance phase, the dose of the sports supplement is reduced to 2 grams. Creatine is taken once a day. On training days it is best to take it after training, and on rest days - in the morning.

Taking without loading creatine

Reception without loading is a very workable, budget-friendly scheme. The fact is that the human body cannot absorb more than it needs, just like the amount of protein, synthetic hormones, fats and carbohydrates. This is what happens with creatine. The optimal dose of creatine is 2-3 grams. In people who eat properly, their supply of creatine is always replenished, which is why athletes often do not feel any visible effect from this sports supplement.

The regimen without loading lasts a month. The supplement is used once a day. On training days, the best time to take it is immediately after training.

The more carbohydrates you consume with the supplement, the more creatine will be absorbed (but don't overdo it, half a teaspoon of sugar will be enough, even if you take a triple dose of creatine).

On rest days, the sports supplement should be taken in the morning on a full stomach.

Product reviews Creatine 100% Pure (Scitec Nutrition) 500 g

Best time to take creatine: before or after a workout?

Despite the fact that there are different opinions regarding the timing of taking a sports supplement (before or after a workout), as you probably already understood from the article, it is important to take creatine after a workout. This is due to the accumulation of the substance in the muscles and the provision of an anabolic effect for a long time after training during the period of fiber regeneration.

In addition, creatine increases blood flow to the muscles, thereby disrupting the body's water balance, removing fluid from the organs. I would like to draw attention to this, because most people do not attach importance to the possible serious consequences. But under a combination of circumstances, for example, when training in the summer, when the body is susceptible to dehydration, the risk of dehydration increases many times over!

There is an option to use the supplement only on training days . This method of use can be called relevant and economical. In this case, the best time to use is after training.

What is creatine?

Creatine is not a miracle yeast for muscles. This is a carboxylic acid molecule that your body synthesizes from food or sports nutrition that stores energy as creatine phosphate. But during training, this acid shares energy with the cells of the body. That is why creatine is chosen by men seeking to achieve an athletic figure. It is foolish to expect an immediate effect; the substance tends to accumulate in muscle and nervous tissues with regular consumption and gradually manifest itself. Do not confuse this drug with steroids. If you are against the chemical industry for sports, then eat more meat, eggs and fish to accumulate useful energy-containing acid.

How to use creatine depending on the form

How to take creatine capsules

The supplement in capsule form should be consumed with sweet juice. The best option is grape juice. This form of supplement is very convenient, as it does not require mixing, which requires a shaker or other container. All you have to do is buy juice. In addition, if the athlete does not want to take an additional portion of liquid, the contents of the capsules can be added to a protein shake, gainer or amino acid complex.

Creatine is very poorly soluble in water, so the mixing process is difficult. The supplement in this form is sometimes consumed by pouring the powder directly into the mouth with water. But this “barbaric” method, even from a security point of view, is not the best option.

How to drink creatine powder

The most common and popular form of release. To use creatine in powder form, the athlete must dilute it with liquid (sweet juice), shake in a shaker so that the creatine dissolves in the liquid, and consume.

Load-free method of application

When athletes are interested in why they need a method of taking without loading, the answer is obvious - the constant stress-free accumulation of creatine in the body.

• The method involves using the supplement daily in the amount of 5 grams. The course is no more than 2 months. Muscle growth reaches no lower levels than in the loading method. Breaks between courses are 4 weeks.
• In a standard training regimen, the usual method of administration is used. On a free day, take a teaspoon of creatine in the morning. On the day of training - after physical activity. For better absorption, take the supplement with simple carbohydrates and 200 ml of water. To help break down creatin, drink it with a glass of any natural fruit juice.
• A break between courses is required. The rest time allows your muscles to become receptive to the drug.

Both methods have both fans and ardent opponents. To make your final choice, try different methods, and evaluate the result at the end of the course.

Recent studies have proven that taking creatine at a dose of 20 grams per day disrupts the functioning of the liver and harms it. Therefore, it is better to avoid the loading method of administration. Moreover, these methods are identical in effectiveness.

Drug combinations for muscle growth

A lack of creatine will invariably affect muscle development. Like any sports nutrition, the drug goes well with some foods, and is categorically not friendly with others. And the whole secret is that taking different supplements at the same time can either triple the effect or completely reduce it to nothing.

Efficient tandems

• Protein. A wonderful duet, because protein is protein in its pure form, which is a building material for muscles, and creatine energizes you.
• Gainer. For beginners, it is better not to experiment with simultaneous use, because the body must get used to the innovations.
• BCAA. Powerful protection for muscle tissue from destruction. They are taken in tandem with creatine to gain lean mass.

Ineffective connections

• L-carnitine. A compound known among athletes for increasing endurance and stimulating fat burning. In general, there will be no side effects from taking them together, but there is no point in consuming them together. If you “chase two birds with one stone”, trying to lose weight and increase strength, then you will not be able to deceive nature. Stop at one thing.
• Fat burners. The principle of action of creatine is to retain fluid in the body, and this will in no way help speed up the process of losing weight and burning fat deposits. There will be no particularly fatal result, but the effects of both substances will be partially neutralized. A miracle will not happen: both fat and muscles will remain at the initial level.

Important information! Creatine is a good supplement for beginners in iron sports. They will see good results in strength, endurance and muscle building. Experienced jocks do not feel this supplement as well due to the established production of their own creatine and ATP.

The average cost of the drug in Russia is 400 rubles per 300 grams. The price is low, because if you use monohydrate correctly and follow all the recommendations, your body will repay you a hundredfold with the beauty of muscle rolls and irrepressible vital energy.

Creatine: cons and side effects

Today, creatine supplement is considered the most studied in sports. When finally deciding whether to take creatine, check out the opinions of doctors. No matter how useful a sports supplement may be, in some cases there are disadvantages and possible side effects.

1. Discomfort in the gastrointestinal tract.
2. The kidneys are actively involved in the synthesis and processing of creatine, so in case of any disease, you should refrain from feeding it “from the outside.”
3. Taking it while “drying” can cause attacks of nausea, since the drug is difficult to dissolve without the help of simple carbohydrates.
4. Contraindicated for people with asthma or any problems with the respiratory system.
5. If you have any kind of food allergies, you should avoid the risk.
6. If a sports enthusiast takes prescription medications, it is worth consulting with your doctor about drug interactions.