How to drink creatine?

Ivan Kabanets
Ivan Kabanets
July 26, 2012
How to drink creatine?

Immediately it is worth noting that while taking creatine you cannot drink coffee, because caffeine destroys creatine, reducing the effect of the latter to zero. Also creatine is incompatible with alcohol.

How to drink creatine?

Take creatine with sugar, which serves as a transport system for it. That is, creatine is absorbed through insulin. And insulin is released in the body under the action of sugar. 5 grams of creatine powder and 100 grams of sugar should be mixed in a glass of water or juice (except citrus).

How to drink creatine:

Download method. Within five days, we take 20 grams daily (4 times 5 grams), then 20 days, 10 grams daily. After such a reception, a break for one or two months is required so that the body does not shut off the production of its own creatine.

One teaspoon includes 5 grams of powder.

The second method of admission, without loading: just take 10 grams per day (2 times 5 grams) and so on during the month.

On training days, 45 minutes before a workout, take 5 grams of creatine. Then, after exercise, also take 5 grams.

Creatine gives the effect of additional strength (about 20%), also increases endurance and speed of muscle recovery, positively affecting the growth rate of the latter.

The negative impact is the retention of water in the body, which leads to an increase in pressure. Also, by no means all athletes tolerate creatine, approximately 40% of recipients find themselves intolerant to this drug. Also, often after taking steroids, creatine has no effect at all.

Of the side effects, muscle spasms are worth noting, as retained water washes away potassium from the body. To avoid this, it is recommended to take foods high in potassium.

At the end of the receiving cycle, it is recommended to take a course of clenbuterol in order to avoid loss of muscle mass. However, some loss will still occur, as part of the water retained in the body will gradually be withdrawn from it.

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