What is the way to take creatine
Creatine - everything you need to take the power substance
When taken correctly, creatine is a valuable companion for your muscle building training goal. The amino acid helps noticeably more strength and mass gains and is free of side effects - provided you pay attention to a few important points.
Creatine is naturally stored in human muscles. One kilogram of muscle mass contains about 4g creatine. The average 20 year old European has 40kg of muscle. The natural creatine deposits are already around 160g.
What distinguishes Creapure®?
|Creapure® is the only premium raw material for creatine from Germany||Other monohydrates can be contaminated and impair the effectiveness|
|Creapure® is the qualitatively purest form and works effectively in the muscles||Other creatine monohydrates come from China or Eastern Europe|
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The right dosage when taking creatine
With an additional intake of creatine, these storage deposits can be demonstrably increased by up to 20%. Vegetarians who avoid meat, the most important natural source of creatine, and therefore have less amino acid stored in them, can make even greater increases. The intake of 3-5 g of a high-quality creatine is sufficient. If more is supplied to the body than it can utilize, it excretes it in the normal way. If you take creatine in capsule form, you should consider the creatine content per capsule and calculate the number of creatine capsules taken according to the recommended intake.
By the way: different amounts are possible if a creatine cure is used. This is divided into two cycles with different daily doses:
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Here, four times the recommended daily dose is taken for a week, i.e. about 20 g divided into several individual doses in order to avoid intolerance.
The above-mentioned 3-5 g of creatine are taken daily for 4 to 6 weeks.
The right time to take creatine
Creatine is an uncomplicated dietary supplement, as the time of ingestion is not decisive for the effect. Creatine intake is recommended on non-training days in the morning on an empty stomach. After the long night fasting, the body is less busy digesting other foods and the creatine can be absorbed more quickly.
Creatine is only used when new ATP needs to be synthesized quickly. So it is not used directly by the body and stored in the muscles. ATP is the fuel for movement of all kinds. It is a phosphate compound that is stored in the muscle cells. By splitting them, energy is released that is necessary for muscle contraction.
On non-training days, we recommend taking creatine in the morning on an empty stomach.
The body's own ATP supply is used up after a few seconds during heavy exertion, e.g. sprints or maximum strength attempts. If the new formation has to happen very quickly, the cells use the stored creatine for this. If there is no training at a high intensity level, other sources are available Resynthesis of ATP available, for example glucose or fats. The creatine stores then remain untouched.
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How long to take creatine
Studies have shown that long-term creatine intake does not cause any harmful side effects1. An unlimited period of intake is therefore easily possible. After just a few days of use, it has been proven that the first successes can be seen. For example, you can do one more repetition on the bench press or increase your maximum strength values. Visual changes also occur quickly; many bodybuilders report a more plump appearance within a very short time.
The duration of intake as part of a creatine cure
It is also possible to adjust the intake duration as part of a creatine cure. Creatine cures are used by athletes who train periodically and want to increase their strength and weight precisely for competitions, for example bodybuilders or weightlifters who start in weight classes. A creatine cure is also suitable to avoid habituation effects.
At the beginning of a creatine regimen, you start with a one-week loading phase with a daily creatine dose of around 20 g. In the subsequent maintenance phase, the usual dose of 3 to 5 g is over 4 to 6 weeks fed. Thereafter, the intake is stopped in order to empty the saturated muscle stores back to the initial level. Otherwise, oversaturated creatine stores mean that certain transport systems for storage are only formed to a limited extent and the kidneys simply excrete large amounts of creatine. As a guideline: The intake break should correspond to the duration of the treatment.
Creatine should be consumed with sufficient liquid, at least 300 ml is recommended. The assumption that has been widespread for years that ingestion with sugary juices would lead to an improved absorption of creatine due to the resulting insulin release has now been rejected. Water is just as suitable and also saves a lot of calories.
Immediately after training Post workout shake practically. The creatine is drunk with a protein source such as quickly available whey protein powder and a type of sugar such as maltodextrin or dextrose.
A highly acclaimed study from the 1990s had demonstrated a reduced effect of creatine when it was taken together with caffeine. This myth persists to this day, despite numerous follow-up studies that proved the opposite. It should be noted that caffeine has no effect on the effectiveness of creatine supplementation.
Tips & information on creatine intake
Not all creatine is created equal. As easy as it may be to take, the product should be chosen carefully. High-quality 100% pure creatine monohydrate is best suited for effective muscle building and increased performance. The highest quality and purest creatine raw material Creapure® from Germany is currently the best quality on the world market. Creapure® is 100% free from impurities, but of certified pharmaceutical quality and therefore optimally effective and tolerable.
The quality of creatine powder can hardly be judged visually and the reference “100% pure” only indicates that it is a monohydrate. Imported creatines from Asia in particular often contain 2-3% other substances, mostly the starting materials cyanamide, dicyandiamide or dihydrotriazine. These are chemicals whose effects on the human organism have not yet been conclusively investigated. Due to backward production processes, they remain in the finished product and enter the body directly when ingested, with uncertain consequences.
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1Goris / Vadenberghe: Long-term creatine intake is beneficial to muscle performance during resistance training. Journal of applied Physiology, pp. 2055-2063, 1997↩
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