CREATINE AND IT'S RIGHT USE full information
Those who are in bodybuilding and fitness has already heard about Creatine. Whether they themselves have used it personally or others who talk about the gym have just heard of it, there is a great confusion of Creatine.
When do I get it? How should I take it? Need a loading phase? Is it okay to focus on diet? What about creatinine and women? Are they going to see any benefit or is it just a waste of money for female lifts? Let's talk about some confusion.
How to take creatine:-
For every person you are taking creatine properly, there are two such who are not. Unfortunately, creatine is a supplement that should be taken with accuracy otherwise the results will not be obtained. Now, it has been said that there are a few different ways to include this supplement in our daily routine.
How to LOAD:-
Generally, people take creatine, the most common method is to start with a loading phase that is designed to fully saturate the muscular muscles of the creature, then go to a maintenance phase where you can reduce the dose. The level will be reduced to maintain.
Generally, you will use 20-gram creatine for a period of five days, which will be the fastest way to share stores in the body and will take it back on maintenance. Because of this fact, although creatine can cause inflammation in many people with some gastric problems, some people choose not to opt for the loading phase to this extent, prefer time sacrifice on water retention.
These people can use only 10 grams of low dose per day, but they can load in a period of 10-14 days. The result is less likely to bloat, but a longer loading duration.
After all, for those people who do not really want to load, you can choose 5-gram creatine taken only in a period of one month, although this technique is generally not as beneficial as it has two prior.
As far as this does is equal, 5-gram creatine is worth a teaspoon, so to get the dosage you are going to use it is multiple in multiples of five.
Finally, keep in mind that it is not recommended that you go straight for up to five days above 20 grams of dose, which is the reason that long-term high doses of creatine will be converted to formaldehyde in the urine.
Proceeding for maintenance:-
After the loading period ends, you go into the maintenance. Some people will maintain five grams per day, but for most people, 2-3 grams will be enough each day. One variation in this equation was that if you were eating a diet without red meat, you usually get some creatine from red meat, which reduces the need for additional supplements.
Therefore, vegetarians or people who do not like red meat, they want to maintain that 5-gram number.
At this point as a note, if you are very heavy red meat, you can also find that you do not take as much advantage as before Creatin because your stores are already completely saturated. Once this happens, any additional creatine will be emitted only by the body, hence theoretically, there will be no use for you.
Finally, if Creatin is going to be beneficial for you, then you have to take it here on a regular basis, not only on the basis of 'here and there'. Of course, if you are very little in creatine stores and do loading steps, then this should help you in your workout, but if you want to retain the benefits of the creative offer, then you have to keep those stores after that.
How to take creatine:-
After this, we need to assess how you should take your creatine. If insulin spike is present then the creatine is going to reach muscle mass rapidly, thus why do you usually listen to the recommendation to take it with juice, usually either grapes or orange (note that the type of juice here Does not matter to a great extent).
Remember, although it will be better than taking it from juice, mixing it with its own dextrose, because the portion of the juice is fructose, which has little effect on the level of insulin (whereas dextrose will have maximum impact on insulin).
Apart from this, for this reason, creatine is often best taken during the exercise period, because it is when muscle glycogen is becoming most sensitive to fill its store. During the loading phase, you have to split the dose and take it two or three times during the day because it will be too much for your body to handle at once.
Take it with something, whether it is a post-workout shake with carbs and proteins or full food, it is a good idea because it will reduce the chances of stomach upsetting those who are more sensitive to it.
Finally, do not think that creatinine is beneficial for those who are involved in lifting heavy weight. Athletes who play very high-intensity explosives will also see the results with the use of the creature because their muscles will also be dependent on the muscles of the creatine on the creature.
Creatine and diet:-
After this, the diets are often questioning themselves whether to use Creatine would be a good idea for them or not. Creatine is usually associated with 'bulking' period because it is designed to help in the process of muscle building because it allows you to work hard in the gym for long periods of time. When diet is taken care of, because you focus more on fat loss rather than strength and muscle benefit, it does not seem quite fit.
Although this is not the case. Creatine can still be quite beneficial for the dieter as it can help to maintain the intensity of their workout sessions. When you go to a low-calorie diet, your gym sessions will need to reduce the amount and you may begin to strengthen the result of the diet, so make sure that your CP stores are full, in fact, these negative side effects are offset Will help in
Note that carbs usually decrease when diet means that it will take more time to absorb creatine and cannot be absorbed to the extent such that the high dose of carbs is fed to the person, but they are now Also muscle, In this case, to build food directly with water (or protein) with food (in order to reduce the problems in combination), follow the protocol.
If you take training for bodybuilding or fitness competition, you want to remove Creatine from your supplement to prevent any water retention that is experienced during taking it. However, you should talk to your specific coach regarding doing this, because everyone will have their own priorities.
Creatine and women:-
Finally, the last thing to touch is whether the creatine is beneficial for women or not. For most women, yes, creatine is a supplement to consider. A large part of this is because more than men, women often cut red meat from their diet, thus their natural reserves are much lower.
Studies have shown that women can not have more creatine in their muscle cells as their male counterparts, thus the effect of creatine on lean muscle mass may be slightly higher in men, but it is for women to think There is no reason that supplement is of no avail for them.
Conclusion:-
So, if you are currently taking creatine but are not following the right formula for use, or if you have never taken it before but you are curious to use this my suggestion is yes.
related topics -
protein
myths about protein
bad protein
Those who are in bodybuilding and fitness has already heard about Creatine. Whether they themselves have used it personally or others who talk about the gym have just heard of it, there is a great confusion of Creatine.
When do I get it? How should I take it? Need a loading phase? Is it okay to focus on diet? What about creatinine and women? Are they going to see any benefit or is it just a waste of money for female lifts? Let's talk about some confusion.
How to take creatine:-
For every person you are taking creatine properly, there are two such who are not. Unfortunately, creatine is a supplement that should be taken with accuracy otherwise the results will not be obtained. Now, it has been said that there are a few different ways to include this supplement in our daily routine.
How to LOAD:-
Generally, people take creatine, the most common method is to start with a loading phase that is designed to fully saturate the muscular muscles of the creature, then go to a maintenance phase where you can reduce the dose. The level will be reduced to maintain.
Generally, you will use 20-gram creatine for a period of five days, which will be the fastest way to share stores in the body and will take it back on maintenance. Because of this fact, although creatine can cause inflammation in many people with some gastric problems, some people choose not to opt for the loading phase to this extent, prefer time sacrifice on water retention.
These people can use only 10 grams of low dose per day, but they can load in a period of 10-14 days. The result is less likely to bloat, but a longer loading duration.
After all, for those people who do not really want to load, you can choose 5-gram creatine taken only in a period of one month, although this technique is generally not as beneficial as it has two prior.
As far as this does is equal, 5-gram creatine is worth a teaspoon, so to get the dosage you are going to use it is multiple in multiples of five.
Finally, keep in mind that it is not recommended that you go straight for up to five days above 20 grams of dose, which is the reason that long-term high doses of creatine will be converted to formaldehyde in the urine.
Proceeding for maintenance:-
After the loading period ends, you go into the maintenance. Some people will maintain five grams per day, but for most people, 2-3 grams will be enough each day. One variation in this equation was that if you were eating a diet without red meat, you usually get some creatine from red meat, which reduces the need for additional supplements.
Therefore, vegetarians or people who do not like red meat, they want to maintain that 5-gram number.
At this point as a note, if you are very heavy red meat, you can also find that you do not take as much advantage as before Creatin because your stores are already completely saturated. Once this happens, any additional creatine will be emitted only by the body, hence theoretically, there will be no use for you.
Finally, if Creatin is going to be beneficial for you, then you have to take it here on a regular basis, not only on the basis of 'here and there'. Of course, if you are very little in creatine stores and do loading steps, then this should help you in your workout, but if you want to retain the benefits of the creative offer, then you have to keep those stores after that.
How to take creatine:-
After this, we need to assess how you should take your creatine. If insulin spike is present then the creatine is going to reach muscle mass rapidly, thus why do you usually listen to the recommendation to take it with juice, usually either grapes or orange (note that the type of juice here Does not matter to a great extent).
Remember, although it will be better than taking it from juice, mixing it with its own dextrose, because the portion of the juice is fructose, which has little effect on the level of insulin (whereas dextrose will have maximum impact on insulin).
Apart from this, for this reason, creatine is often best taken during the exercise period, because it is when muscle glycogen is becoming most sensitive to fill its store. During the loading phase, you have to split the dose and take it two or three times during the day because it will be too much for your body to handle at once.
Take it with something, whether it is a post-workout shake with carbs and proteins or full food, it is a good idea because it will reduce the chances of stomach upsetting those who are more sensitive to it.
Finally, do not think that creatinine is beneficial for those who are involved in lifting heavy weight. Athletes who play very high-intensity explosives will also see the results with the use of the creature because their muscles will also be dependent on the muscles of the creatine on the creature.
Creatine and diet:-
After this, the diets are often questioning themselves whether to use Creatine would be a good idea for them or not. Creatine is usually associated with 'bulking' period because it is designed to help in the process of muscle building because it allows you to work hard in the gym for long periods of time. When diet is taken care of, because you focus more on fat loss rather than strength and muscle benefit, it does not seem quite fit.
Although this is not the case. Creatine can still be quite beneficial for the dieter as it can help to maintain the intensity of their workout sessions. When you go to a low-calorie diet, your gym sessions will need to reduce the amount and you may begin to strengthen the result of the diet, so make sure that your CP stores are full, in fact, these negative side effects are offset Will help in
Note that carbs usually decrease when diet means that it will take more time to absorb creatine and cannot be absorbed to the extent such that the high dose of carbs is fed to the person, but they are now Also muscle, In this case, to build food directly with water (or protein) with food (in order to reduce the problems in combination), follow the protocol.
If you take training for bodybuilding or fitness competition, you want to remove Creatine from your supplement to prevent any water retention that is experienced during taking it. However, you should talk to your specific coach regarding doing this, because everyone will have their own priorities.
Creatine and women:-
Finally, the last thing to touch is whether the creatine is beneficial for women or not. For most women, yes, creatine is a supplement to consider. A large part of this is because more than men, women often cut red meat from their diet, thus their natural reserves are much lower.
Studies have shown that women can not have more creatine in their muscle cells as their male counterparts, thus the effect of creatine on lean muscle mass may be slightly higher in men, but it is for women to think There is no reason that supplement is of no avail for them.
Conclusion:-
So, if you are currently taking creatine but are not following the right formula for use, or if you have never taken it before but you are curious to use this my suggestion is yes.
related topics -
protein
myths about protein
bad protein
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