Among the many nutritional supplements for sports nutrition, creatine monohydrate is key. Reception of creatine monohydrate, both in powder form and in capsules, increases strength and helps to generate additional energy. Since creatine is a precursor to ATP, athletes often take it to increase the effectiveness of training and achieve high results.
- What is the difference between creatine in powder and creatine in capsules
- Creatine Monohydrate for Weight Gain
- When losing weight
- When drying
- Side effects
- Water retention
- Cramps and cramps
- Side effects on the kidneys and liver
- The optimal dosage of creatine
- When to take before or after training
- Before or after meals, take
- How long can the course of administration last
- How to properly breed creatine monohydrate
- What to drink
- How to combine creatine intake
- Top 7 ranking: which company is better
- Which creatine to choose
- Can i drink expired creatine
- How many years can I drink
- Video on Creatine Monohydrate Efficacy and Powder Administration
What is the difference between creatine in powder and creatine in capsules
Manufacturers of sports nutrition produce creatine in powder form, compressed tablets, and in capsule form. Each variety of finished products has its pros and cons.
It is convenient to take the product in capsules or tablets with you to the gym and can be consumed at any time. The powder analogue must be dissolved before use. The finished drink with dissolved creatine can not be stored for a long time, it must be used within an hour. In addition, before cooking, you need to measure the dosage, which creates an inconvenience when taking in the gym.
Powdered creatine is not fully absorbed. This is due to losses upon its entry into the stomach, as well as to partial loss as a result of incomplete cleavage. Creatine in capsules enters the digestive tract without loss due to the capsule shell, and is absorbed by almost 100%. The effectiveness of powdered creatine is much lower than its counterpart in capsules.
The choice of many athletes falls precisely on powder creatine because of its affordable price. The costs in the production of capsules are much higher, therefore, the cost of the finished product is more significant.
Since the purity of creatine depends only on the quality of the product, the main differences in creatine powder from creatine in capsules are:
- ease of use;
- degree of assimilation;
Creatine Monohydrate for Weight Gain
Unlike protein, creatine monohydrate acts differently on muscles. Protein is the building block of muscle tissue. Creatine does not increase muscle mass, it accumulates in the muscles, and increases their endurance, gives additional energy and strength.
After taking it, an athlete can train much longer and work with greater loads, this leads to muscle building. In order to most effectively use the training process for muscle gain, you should take creatine in combination with a protein or amino acid complex.
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When losing weight
Taking creatine increases working capacity and endurance, promotes muscle growth, this makes it possible to train longer and more intensively. The larger and stronger the muscles, the more energy they use up, which means that adipose tissue will be burned quickly.
You need to understand that taking creatine without a training process will not produce any results, because you need to spend a lot of energy to burn adipose tissue.
Drying is the process during which the fat layer is burned to display the full relief of the muscles. To achieve the relief, you need to train hard and spend a lot of energy. And to ensure a long training process, taking creatine is perfect.
It must be taken carefully and not overdo it, because creatine builds up muscle fluid in the muscles, and for a bodybuilder this is an undesirable phenomenon during drying. However, over time, excess fluid will leave the tissues, and the muscle topography will remain.
Many experiments were conducted with creatine, it turned out that side effects occur in less than 4% of cases. It was also found that taking this dietary supplement has a positive effect on muscles: it increases their life and the quality of muscle tissue.
Beginners usually do not know how to take creatine monohydrate powder correctly. And it is they who most often face side effects. This is due to the fact that side effects arise not only from the drug itself, but also from drugs and food additives with which it is combined.
During the period of taking the drug, water accumulates in the muscles of athletes. This side effect has practically no negative effect. This is just an organism reaction for the osmotic imbalance equation.
Due to the accumulation of water in the muscles, a healthy person does not have any swelling of the face or limbs. Extra 1 – 4 pint of fluid may accumulate in the body, but this is not visible visually, you can only determine this by standing on the scales.
It is very important to consume a lot of water during the systematic intake of creatine monohydrate. In order not to harm, you can not take diuretics. They will lead to dehydration and complications.
After you stop taking creatine over time, the body will lose about 20-30% of the mass gained as a result of training due to the release of water from muscle tissue.
Dehydration is directly related to water retention. Creatine leads to the osmotic activity of the body, as a result of which part of the blood fluid is transmitted to muscle tissue. As a result, the human body is dehydrated, which leads to a violation of thermoregulation, metabolism, acid-base balance, etc.
Adequate fluid intake (about 0,8 gallon per day) makes it possible to resume the electrolyte balance of the internal environment of the entire human body, normalizes other processes and prevents the occurrence of other side effects.
The most unpleasant side effect, which is manifested by abdominal pain, diarrhea, digestive disorders, flatulence and nausea, is gastrointestinal distress. This phenomenon is associated with finding a large volume of slowly soluble creatine crystals in the stomach. Poor product quality and poor cleaning also lead to gastrointestinal distress.
< p>To avoid digestive disorders, you should use high-quality creatine monohydrate. Powder or capsules should be taken strictly in accordance with the instructions in the instructions.
It is important to avoid overdose. This can lead to other side effects.
Cramps and cramps
Since the body is dehydrated and the electrolyte balance is disturbed during creatine intake, muscle cramps may occur. To avoid this, drink plenty of water as a preventative measure.
During training with increased loads, the muscles are stressed and during the rest period they begin to recover and grow intensively. It can also cause muscle cramps. Cramps are a temporary phenomenon that does no harm and passes quickly.
For athletes who take creatine monohydrate in capsule or powder form, in rare cases, an adverse reaction such as acne can occur.
This is a positive sign, which means that the body produces enough testosterone and the body is rapidly gaining muscle mass. Over time, hormone levels equalize and acne disappears.
Side effects on the kidneys and liver
Studies have shown that taking creatine does not affect the liver and kidneys. It cannot harm even at high dosages (30 g at a time).
Side effects when taking creatine monohydrate are very rare. In addition, it does not have a negative effect and does not violate the functions of the body. Despite the safety of the drug, there are a number of contraindications for taking.
Creatine is not recommended for use:
- those who have not reached the age of 18;
- women during pregnancy;
- those who have problems with the cardiovascular system;
- people suffering from asthma, diabetes, allergies;
- persons with mental health problems and a tendency to depression;
- people who suffer from epilepsy, arthritis, glaucoma, prostate disease.
Creatine is forbidden to use for people in the recovery period after surgery, as well as for women during breastfeeding.
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The optimal dosage of creatine
How to take creatine monohydrate powder and in what quantities beginner athletes often do not know. The dosage of creatine is determined by the regimen of the drug. If it was decided to use the drug in loading mode, then you need to take the daily rate in 4 runs for 5-7 days. The daily rate per 2 pounds of body weight is 0.3 g of creatine.
For example, if a person weighs 176 pounds, then the daily dose is 80–0.3 = 24 g. In the initial period of loading, the dosage is so high as to fill the muscles with creatine as much as possible. After intensive loading, you need to maintain the level of the drug in the tissues. For this, the portion is reduced by almost 10 times. The same person weighing 176 pounds will be enough to consume 2.4 g of creatine per day.
If you decide to take creatine without a loading period, then the daily dose is 5-10 g. It is advisable to divide this portion into two doses in order to increase the efficiency of drug absorption.
The concept of cyclic creatine intake came from the world of steroids. Athletes take steroids cyclically in order to reduce the likelihood of side effects and minimize negative effects on the body. Chemical preparations are taken for a certain time, then a break is made so that the body does not get used to the effects of the drug, otherwise the effect is reduced.
Many athletes also adhere to the cyclical intake of creatine. In this case, at first the body is loaded with creatine for 5-7 days – 15-25 g per day, then the level of the drug is maintained in portions of 2-5 g per day. After a certain time, a short break is made, and then loading with creatine begins again.
This principle of admission at first saturates the body with creatine as much as possible, maintains its level. Then during the break, the body recovers and resumes the sensitivity of cells to the drug. And then the download starts again. In this case, you can achieve high rates.
If you decide to take the drug without a loading period, then the creatine intake cycle is as follows: the first two months should be taken 5-10 g per day, it is advisable to divide the dose into two, then take a break of 3-4 weeks. When the body recovers, and creatine practically leaves the muscles, you need to resume its intake.
Constantly taking creatine in low dosages without a loading period does not make sense. If you take a small dose (2-3 g) every day, then over time creatine does not accumulate in the body, therefore, indicators will not improve, muscle mass will not grow. This is an inappropriate waste of the drug and time.
When to take before or after training
Since the body spends a lot of energy and strength during the training process, after training it begins to recover. Metabolism starts, blood flow improves. This is the best time to consume creatine. Before the training process, it is undesirable to use it, since creatine causes dehydration, and this can harm the body during exercise.
Taking creatine monohydrate powder before exercise as a component of the pre-workout complex is possible as an exception, then it will be effective. During the training process, creatine also does not need to be taken, because it can harm and significantly complicate the performance of athletic exercises.
Before or after meals, take
After many studies, scientists do not give a specific answer when creatine can be taken. But most advise you to take the drug before meals, because food delays the passage of creatine through the gastrointestinal tract, this increases the residence time of the drug in an acidic environment and leads to its damage, and also prevents rapid and complete absorption.
In the case of taking the drug after a meal, the conversion of creatine to creatinine is practically blocked, since the food that enters the stomach buffers the acidic environment. Food also contributes to the production of insulin, which serves as an excellent creatine transporter in the gastrointestinal tract.
Determining the right time to take creatine is difficult. But there is a solution. It is best to consume creatine in combination with carbohydrates and protein
s. This is the best option for taking the drug.
How long can the course of administration last
Most scientists have said that creatine can be taken on an ongoing basis every day. But it is worthwhile to understand that over time, the body gets used to the drug u, and its effect on the muscles decreases, downregulation of cellular transporters is observed. This phenomenon manifests itself approximately 6-9 weeks after taking creatine.
It is recommended to take creatine for 6-9 weeks, and then take a break. For a complete recovery of the body and the return of sensitivity 3-4 weeks are enough.
How to properly breed creatine monohydrate
Creatine monohydrate (how to take the powder, experienced athletes advise) is bred as follows:
- to take one portion (5 g) you need a certain amount of warm water, about 0,7 – 1,1 pint;
- in any container stir 1 teaspoons. creatine powder and drink immediately. Do not dilute the drug with hot water. To increase efficiency, it can also be dissolved in any juice, or in water with honey or sugar.
Due to this, sweet food enters the stomach, which causes the secretion of insulin, and it can accelerate the absorption of creatine. Some athletes dissolve it in milk, tea or in an energy drink.
What to drink
There are many ways to take creatine in powder. It is used in dry form or diluted in liquid. You can drink the drug with almost any liquid (non-alcoholic) .
The easiest option is pure water, or water with sugar, honey or another sweetener. An excellent option would be to use all kinds of juices, milk and energy drinks. It happens that it is consumed in dry form, just washed down with water.
How to combine creatine intake
Taking creatine significantly improves the training process, helps to build muscle and increases strength. But if you combine it with other types of sports supplements, the result is significantly improved.
Protein is a very effective supplement that contributes to the rapid build-up of muscle mass . When protein enters the body, it is broken down into amino acids, which are involved in the construction of muscle, bone and cartilage.
The combination of creatine and protein will give positive results. For convenient and quick use, you can mix both additives in one container and immediately use.
The combination of creatine and gainer also gives its results. Since the composition of the gainer includes carbohydrates, proteins, many trace elements and vitamins, it allows the body to quickly recover after a workout, promotes intensive growth of muscle mass and fills the body with energy.
This is a high-calorie drug, which in the shortest possible time allows achieving excellent results in terms of weight gain. Creatine and gainer combine well and increase each other’s effectiveness.
Amino acids are an indispensable supplement for athletes. They positively affect muscle growth, allow the body to quickly recover after the training process, and also reduce pain after training. Amino acid and creatine can be combined. They complement each other and increase the effectiveness of classes.
Top 7 ranking: which company is better
- Optimum Nutrition – Creatine powder . One of the best is considered creatine, manufactured by Optimum Nutrition. He constantly takes top places in various ratings and sales. This creatine in powder form does not contain unnecessary additives, consists entirely of creatine monohydrate. Well established among professional athletes. The price is consistent with the quality;
- Ultimate Nutrition – 100% Micronized Creatine Monohydrate . The creatine of this manufacturer differs from analogues in its structure. The manufacturer drew attention to the size of the granules, and made them micronized. During production, creatine goes through an additional grinding step. The finished product, which is 100% creatine monohydrate, is easily and completely absorbed by the body, especially in combination with juice or another sweet drink;
- Dymatize – Creatine micronized . This creatine also has a micronized structure. The disadvantages of the product is not observed. This is the perfect combination of price and quality. For little money – high-quality creatine monohydrate without additives;
- MusclePharm – Creatine . This creatine complex has proven itself among athletes around the world. The manufacturer offers a patented product, it includes: creatine monohydrate, creatine AAB, malate and two more formulas from MP. The exact recipe was not disclosed, it does not make it possible to analyze the theoretical effect on the body. This is a high quality product. Among the shortcomings are packaging with a capacity of 300 g, and the price is almost two times higher than analogues;
- Universal Nutrition – Creatine Powder . This is ordinary high-quality creatine monohydrate, without additives. It has no drawbacks. The price of the product is acceptable;
- Scitec Nutrition – Attack . This is a creatine complex belonging to the matrix type. Its composition includes a number of additives that complement each other and increase effectiveness. The mixture includes several types of creatine, monohydrate, arginine, ALA, R-ALA, etc. The components contribute to the rapid delivery of creatine to the muscles, this gives endurance when performing strength exercises. The company released a good product, but it is quite expensive. It is suitable for people who have poor absorption of pure creatine monohydrate;
- BioTech – 100% Creatine Monohydrate . This is the most affordable creatine monohydrate. For some, it causes concern because of the low price, but in vain. In fact, this is a high-quality product without third-party impurities.
Which creatine to choose
Creatine is one of the most sought after nutritional supplements for athletes. It is produced in many forms.
The most common types of supplements:
- creatine monohydrate,
- creatine ethyl ester,
- creatine anhydrous,
- creatine alpha ketoglutarate,
- creatine nitrate
- creatine hydrochloride and many others.
Theoretically, each supplement has its own insignificant advantages in terms of energy release, accumulation in muscle tissue, speed and degree of assimilation, increase endurance and muscle strength. But all these advantages are only in theory. As the practice of athletes
and a number of studies show, there is no better creatine than monohydrate.
Creatine Monohydrate is the best option for athletes. It has been studied as much as possible and is considered the safest. In addition, monohydrate is the most affordable in terms of price and prevalence.
Can i drink expired creatine
Many athletes consume expired creatine and no side effects have been observed. This is because a quality product consists of 100% creatine. There are no additives and supplements in it, therefore, even if the expiration date is over, then nothing will happen to the product, unless its effectiveness decreases.
It can be consumed even 6 months after the expiration date. But this applies only to high-quality creatine, made by trusted companies from Europe and the USA. Despite the safety of expired creatine, it is better to avoid the use of expired supplements in order to avoid the risk of negative consequences for the body.
Creatine is the most affordable and relatively inexpensive drug for sports nutrition.
How many years can I drink
It is recommended to take creatine monohydrate powder, starting from the age of 18 years, since until that time the body independently produces hormones and substances that promote the growth of the body and muscle mass. Up to 18 years old, it is better to balance nutrition, relaxation and training in order to achieve a good result.
But every organism is different. In some cases, creatine can be used up to 18 years. Many studies and experiments have shown that creatine, even consumed by teenagers of 14 years old, does not harm the body at all, but even vice versa. It helps the formation of the musculoskeletal system and muscle building. Creatine also helps recover from injuries and injuries.
Depending on the individual characteristics of the body, creatine monohydrate powder can be taken both after 18 years and until this age is reached. This is the most affordable sports supplement produced by all well-known sports nutrition companies. It is taken to increase the effectiveness of losing weight, gaining muscle mass, when drying.
Video on Creatine Monohydrate Efficacy and Powder Administration
How to take Creatine:
Dosages and time of taking Creatine: