Creatine – More Than a Sports Nutrition Supplement
- How to take creatine Drink plenty of water. If at the time of taking creatine in your body there will be little fluid, then the process will not go. For a good and sustainable effect, drink water using this formula. Divide your body weight by 2 and separate the rightmost digit with a comma. For example, you weigh 80 kg. So you need to drink 4 liters of water per day (80/2 = 40 – 4.0 liters).
- For a sharp and rapid increase in muscle – you need to make a phase of loading creatine. To do this, take a daily dose of creatine, 3-5 grams, 4-5 times a day. This can be done with food and with a protein cocktail. This is done for 5 days and not longer.
- Take creatine 2 times a day. Before and after. Less need not eat. Take creatine 1 time per day rest. Take with food. On the day of rest, this will be quite enough.
- Each type of creatine consume at least a month. This is in order to see the effect of this creatine of this company.
Strength of Creatine
Try to understand the principle of the action of creatine. So … Creatine is a complex substance. This compound is immediately three amino acids – glycine, methionine and arginine. When creatine enters the cell, there is an intramuscular reaction and this substance turns into creatine phosphate. Accumulating in muscles, creatine phosphate comes into play when you conduct your intensive workouts. At the time of lifting weights, it serves as a raw material for the production of special energy molecules in the muscles. These molecules are called “adenosine triphosphate”, or simpler – ATP energy molecules. This effect allows your muscles to be energized
Disadvantages of Creatine
You also need to read this information very carefully. Since creatine attracts liquid, when it enters the human intestine, there is an excessive amount of fluid. Of course, every organism works in its own way, but some people start bloating and diarrhea. In addition, the stomach acquires “beer” outlines. Further, the released creatine enters the bloodstream, and the blood into the muscles. But creatine does not necessarily fall into muscle with blood. Why? Because just like that, one thing – he does not know how to get into the muscles. To do this, he needs the transport hormone – insulin. Insulin, as a carrier, will carry with it to the muscle and creatine. If there is no insulin, then creatine does not get into the muscle and will travel through the body like slag until the body does not let it go to the toilet. Here and so. The production of insulin causes simple carbohydrates. It’s all sweet.