Creatine monohydrate is one of the most researched and effective strength supplements available, yet many questions remain regarding the optimal method of supplementation. The constant emergence of new forms, the cunning of manufacturers and the desire of authors to distinguish themselves by originality give rise to many erroneous theories. When creating this article, it was necessary to rework more than 50 independent studies and scientific papers in order to clearly determine the best way to take creatine.
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
- how to take creatine
General rules for taking the supplement
Creatine intake is based on the choice of a special regimen - the most popular is the classic one and with a loading phase.
Loading involves using creatine in the first 5-7 days in fairly large doses - about 20 g in several doses. The loading phase should not exceed a week: then maintenance doses of 2-3 g per day should be used. This option is best suited for experienced athletes who are preparing for competitions (they want to increase muscle mass, strength and endurance in a short period of time).
Note! For a beginner, such a load can cause a lot of stress on the internal organs, so it’s worth starting with a gradual intake.
The classic version involves 1 serving of creatine (5 g) per day. This scheme has been thoroughly researched and promotes the gradual accumulation of the substance in the muscle fibers.
After 4 weeks of regular use, similar levels of creatine will be observed in the muscles as during loading. This scheme is equally good for beginners and experienced athletes.
The rules for using creatine are the same for monohydrate and other forms, powder and capsules:
- Take this sports nutrition product with plenty of liquid. The minimum volume should be 250 ml, this will prevent the dehydration properties of creatine;
- Fast carbohydrates can improve the delivery of creatine molecules to muscle fibers by influencing insulin production. For this reason, it is worth drinking the supplement with sweet water or juice;
- The optimal time to take it is after active physical training. At this time, the athlete’s body needs an additional portion of energy to support recovery processes within the muscles. Taking it before training can disrupt the water balance, and during training it is ineffective due to the prolonged absorption of the product.
On rest days when there are no workouts, creatine should be taken in the morning. It is during this period that muscles need an additional source of energy for recovery and growth.
Be sure to check out:
Creatine: properties of the supplement and its importance in sports nutrition. Expiration date and storage of creatine. Is it possible to mix BCAA with creatine and what can this lead to? Creatine and protein: rules for taking it together
Questions about the product Creatine transport Trec Nutrition CM3 1250 (180 capsules)
| Dmitriy 1.10.2020 23:13 | The description on the website says the serving size is 3 capsules. The jar says 2 capsules. Who to believe? <Ilya Melekhin, sports medicine doctor> 2.10.2020 09:30 3 caps |
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| MaryrigU 27.11.2019 03:47 | |
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| Maksim 29.05.2019 07:36 | Hello, please tell me how much to take on training days and on days without training (swimming, sprinting). Thanks a lot <Ilya Melekhin, sports medicine doctor> 29.05.2019 16:05 3-4 caps after training, on rest days 3-4 caps in the morning |
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| Max 14.05.2019 16:51 | And yet, how many times a day can you drink? Two servings or three servings? <Ilya Melekhin, sports medicine doctor> 14.05.2019 16:52 One dose after training is enough |
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| Max 14.05.2019 16:47 | I’m reading the questions and I don’t understand, on the bank write one thing first and write another at the end of all the comments, you’re somehow confusing people here. Write specifically how it is correct. On rest days, when is it better and in what quantity? On training days, when is it better and in what quantity can you combine them with BCSA and when is it better to drink before training after or during training or immediately with BCSA <Ilya Melekhin, sports medicine doctor> 14.05.2019 16:51 You can combine it with BCAAs. Take creatine after training, on rest days in the morning |
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| Jean 5.05.2019 21:05 | Is it possible to drink this together with meldonium? <Ilya Melekhin, sports medicine doctor> 6.05.2019 09:43 You can combine it during the day, but meldonium is prohibited in sports |
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| Alexei 21.03.2019 16:50 | Good afternoon 1. Why does it make you so dry and thirsty? 2. So I didn’t understand, 3 capsules a day or 4 capsules? <Ilya Melekhin, sports medicine doctor> 21.03.2019 16:55 Take 3.Yes, you need to take more water than usual, thirst may occur |
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| Max 18.03.2019 15:13 | Honestly, I don’t understand you, so how much should you drink correctly? You have different answers everywhere! It is clear that it is individual for everyone, but there is at least some priority for taking this creatine. <Ilya Melekhin, sports medicine doctor> 18.03.2019 16:06 5 grams of creatine per serving is enough, 3 capsules contain even more of it |
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| Michael 17.03.2019 07:52 | Good day! The instructions on the jar say “Single dose - 2 capsules”, on your website - 4 capsules. Product purchased from the 5lb store in Airpark. Where is the truth?
<Ilya Melekhin, sports medicine doctor> 17.03.2019 10:23 https://www.ru.trecnutrition.com/cm3-1250/ Usually 3 capsules after training are enough. But everything is individual, for different athletes |
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| Max 6.03.2019 08:53 | Those. on training days will before and after training be enough? And on rest days in the morning after waking up and 2 before bed? <Ilya Melekhin, sports medicine doctor> 6.03.2019 12:36 On training days - after it, on rest days - in the morning <Andrey> 29.06.2019 10:38 Why not before training? <Ilya Melekhin, sports medicine doctor> 29.06.2019 13:24 It is more effective to take creatine after a workout |
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| Max 6.03.2019 08:44 | Tell me how best to take it in the morning, immediately after waking up or write after taking it? <Ilya Melekhin, sports medicine doctor> 6.03.2019 08:45 On rest days after waking up, on training days after it |
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| Maksim 23.12.2018 00:47 | Hello! Tell me how long you can take creatine CM3 1250, I took a jar of 180 capsules and it said no more than a month. If possible, tell us how long you can drink and how much and what breaks there should be. <Ilya Melekhin, sports medicine doctor> 23.12.2018 07:55 Course one month, break at least 3 weeks <Maxim> 23.12.2018 17:53 Thank you |
