Schemes for using creatine powder supplements

What is the difference between creatine powder and creatine capsules?

Sports nutrition manufacturers produce creatine in powder, compressed tablet and capsule form. Each type of finished product has its pros and cons.

The product in capsules or tablets is convenient to take 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 cannot be stored for a long time; it must be used within an hour. In addition, before preparation you need to measure the dosage, which creates inconvenience when taking it in the gym.

Creatine in powder form is not completely absorbed. This is due to losses when it enters the stomach, as well as partial loss as a result of incomplete digestion. Creatine in capsules enters the digestive tract without loss thanks to the capsule shell, and is absorbed almost 100%. The effectiveness of powdered creatine is much lower than its capsule counterpart.

The choice of many athletes falls on powdered creatine because of its affordable price. The costs of producing capsules are much higher, so the cost of the finished product is higher.

Since the purity of creatine depends only on the quality of the product, the main differences between creatine powder and creatine capsules are:

• ease of use;
• degree of assimilation;
• price.

What form is best to take?

Currently, sports nutrition manufacturers produce creatine in several forms: powder, capsules and micronized (small particles).

Most athletes take creatine in powder form and have learned to cope with its shortcomings. One of which is powder sediment at the bottom of the glass/shaker. It’s not difficult to cope with this; if you periodically shake or stir the resulting suspension, the powder does not have time to settle.

This problem does not arise when using micronized, it will simply dissolve in water and, due to its extremely small size, will not settle as quickly as regular powder does.

In capsule form, it is very convenient to carry creatine with you to training.

Creatine monohydrate for mass gain

Unlike protein, creatine monohydrate acts on muscles differently. Protein is the building material 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, the athlete can train much longer and work with greater loads, this leads to muscle mass building. To make the most effective use of the training process to gain muscle, you should take creatine in combination with a protein or amino acid complex.

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How long should I take creatine monohydrate?

Many studies show that long-term use of creatine is safe.
However, when taking it for several months, special attention should be paid to the quality of the product. Some supplements contain potentially harmful contaminants, so I recommend choosing only trusted brands that use only high-quality raw materials. Pay attention to creatine creapure produced in Germany, which is now recognized as the “gold standard”. This is the finest form of creatine and is constantly being researched for impurities and unwanted by-products. In other words, the brand is creatine monohydrate of almost 100 percent purity.

Typically, creatine is recommended to be taken in cycles of 8 weeks. Here is a sample plan for effectively taking creatine with dosage instructions.

When losing weight

Taking creatine increases performance and endurance, promotes muscle growth, which makes it possible to train longer and more intensely. The larger and stronger the muscles, the more energy they will expend, which means that fat tissue will be burned quickly.

The desired effect can be achieved only if you follow the rules on how to take creatine monohydrate

You need to understand that taking creatine without training will not give any results, because burning fat tissue requires spending a lot of energy.

When drying

Drying is a process during which the fat layer is burned to display the full relief of the muscles. To achieve relief, you need to train hard and spend a lot of energy. And to ensure a long-term training process, taking creatine is perfect.

It must be taken carefully and not overdo it, because creatine causes fluid to accumulate in the muscles, and for a bodybuilder this is an undesirable phenomenon during cutting. However, over time, excess fluid will leave the tissues, but the muscle relief will remain.

Side effects

Many experiments have been conducted with creatine, and 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 don’t know how to take creatine monohydrate powder correctly. And they are the ones who most often experience side effects. This is due to the fact that side effects arise not only from the drug itself, but also from the drugs and food additives with which it is combined.

Water retention

During the period of taking the drug, water accumulates in the muscles of athletes. This side effect has virtually no negative impact. This is just the body's reaction to the equation of osmotic imbalance.

Due to the accumulation of water in the muscles, a healthy person does not experience any swelling of the face or limbs. An extra 0.5-2 liters of fluid may accumulate in the body, but this is not visible visually; this can only be determined by standing on the scale.

It is very important to drink plenty of water while systematically taking creatine monohydrate. To avoid harm, you should not take diuretics. They will lead to dehydration and complications.

After stopping creatine supplementation, over time, the body will lose about 20-30% of the weight gained as a result of training due to the loss of water from muscle tissue.

Dehydration

Dehydration is directly related to water retention. Creatine leads to osmotic activity in the body, as a result of which part of the blood fluid is transferred to muscle tissue. As a result, the human body becomes dehydrated, which leads to disruption of thermoregulation, metabolism, acid-base balance, etc.

Sufficient fluid intake (about 3 liters per day) makes it possible to restore the electrolyte balance of the internal environment of the entire human body, normalizes other processes and prevents the occurrence of other side effects.

Indigestion

The most unpleasant side effect, which manifests itself as abdominal pain, diarrhea, digestive disorders, flatulence and nausea, is gastrointestinal distress. This phenomenon is associated with the presence of a large volume of slowly soluble creatine crystals in the stomach. Poor product quality and poor cleaning also lead to gastrointestinal distress.

To avoid disruption of the digestive process, you should consume high quality creatine monohydrate. Take the powder or capsules strictly according to the instructions in the instructions.

It is important to avoid overdose. This may cause other side effects.

Cramps and spasms

Since in the process of taking creatine the body is dehydrated and the electrolyte balance is disturbed, spasms may appear in the muscles. To avoid this, you should drink enough water as a preventative measure.

During training with increased loads, muscles experience stress and during the rest period they begin to intensively recover and grow. It can also cause muscle spasms. Cramps are a temporary phenomenon that is not harmful and goes away quickly.

Acne

Athletes who take creatine monohydrate in capsule or powder form may, in rare cases, experience an adverse reaction such as acne.

This is a positive sign, meaning that the body is producing enough testosterone, and the body is rapidly gaining muscle mass. Over time, hormone levels level out and acne disappears.

Side effects on the kidneys and liver

Studies have shown that taking creatine has no effect on the liver or kidneys. It cannot harm even at high dosages (30 g at a time).

Methods of using creatine monohydrate

Beginning athletes are often interested in the question of how and when to drink creatine. Some studies confirm that it is best to use it after a workout. This is due to increased blood flow and metabolism, which increases the absorption of the supplement. Drinking before classes is not advisable. On rest days, experts advise taking it not at night, but immediately in the morning. Growth hormone, which at this moment has the highest concentration, improves the absorption of necessary elements. It doesn't matter how you take creatine, before or after meals.

There are several effective dosage regimens that are equally suitable for all people. The form of the additive and its manufacturer do not matter. The effectiveness of each such course, according to research, does not differ. You can choose which option suits you best. Remember that the course of taking creatine should alternate with rest from it. There are two optimal schemes:

• with loading;
• no download;

Taking creatine with loading

With this course, creatine monohydrate is loaded. The bottom line is that you need to take a double dosage of the supplement for the first week. This is necessary to saturate the muscles with this element. Next, we reduce this indicator to the standard amount. This method will allow you to achieve saturation 2-3 days earlier than without loading. You need to adhere to the following scheme:

• first week – 20 g of creatine per day (5 g at a time, 4 times a day);
• then we reduce consumption to 2-3 g per day (maintenance phase);
• It is better to drink it with juice, gainer, protein or other sweet drink.

There is no point in making higher dosages during the loading week, because the muscles will not be able to absorb such volumes. This method has a higher evidence base, a shorter period of saturation, a rapid increase in performance, but increases the risk of side effects and the rate of consumption of the sports supplement. The course lasts a month, after which you need to take a break for 3-4 weeks.

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No download

The non-loading version of the regimen involves taking the supplement at the same dosage throughout the entire course. It is recommended to consume 5 g of the substance per day along with a gainer, protein shake, juice or sweet drink to increase the efficiency of absorption of the supplement. On training days, you must take one dose after class. On rest days, we take one dose immediately after waking up.

The duration of this scheme is 2 months, after which a break of 3-4 weeks is required. This method has a smaller evidence base, a longer period of muscle saturation with the substance, maximum results are achieved longer, but the risk of side effects is reduced, creatine consumption. Experts say that this scheme is in no way inferior to the loading method.

When losing weight

Creatine retains water in the body, which theoretically interferes with the weight loss process. But this only happens during the period of taking the supplement. Immediately after the end of the course, all excess water will leave the body. While taking it, you increase your strength and train much more energetically, which will allow you to more effectively get rid of fat deposits. As a result, during training, excess weight is burned, and at the end of the course, excess water is lost. Creatine has a positive effect on the weight loss process.

Contraindications

Side effects when taking creatine monohydrate are very rare. In addition, it does not have a negative effect and does not disrupt the functions of the body. Despite the safety of the drug, there are a number of contraindications for use.

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 psychophysical health problems and a tendency to depression;
• people who suffer from epilepsy, arthritis, glaucoma, and prostate disease.

Creatine is prohibited for use by people during the recovery period after surgery, as well as by women while breastfeeding a child.

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Optimal dosage of creatine

Novice athletes often don’t know how to take creatine monohydrate powder and in what quantities. The dosage of creatine is determined by the drug use regimen. If it was decided to use the drug in loading mode, then you need to take the daily dose in four doses over 5-7 days. The daily norm per 1 kg of body weight is 0.3 g of creatine.

For example, if a person weighs 80 kg, then the daily dose is 80 x 0.3 = 24 g. During the initial loading period, the dosage is so high as to fill the muscles with creatine as much as possible. After intensive loading, it is necessary to maintain the level of the drug in the tissues. To do this, the portion is reduced by almost 10 times. For the same person weighing 80 kg, it 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 split this portion into two doses to increase the efficiency of drug absorption.

The concept of cycling creatine comes from the world of steroids. Athletes take steroids cyclically to reduce the likelihood of side effects and minimize the negative impact on the body. Chemical drugs are taken for a certain time, then a break is taken so that the body does not get used to the effects of the drug, otherwise the effect is reduced.

Many athletes also cycle their creatine supplements. In this case, the body is first loaded with creatine for 5-7 days - 15-25 g per day, then the drug level is maintained in portions of 2-5 g per day. After a certain time, a short break is taken, and then loading with creatine begins again.

This principle of intake initially maximally saturates the body with creatine and 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 performance.

If you decide to take the drug without a loading period, then the cycle of taking creatine is as follows: for the first two months you need to take 5-10 g per day, it is advisable to divide the intake into two times, then take a break of 3-4 weeks. When the body has recovered and creatine has practically left the muscles, you need to resume taking it.

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 will not accumulate in the body, therefore, your performance will not improve and muscle mass will not grow. This is a waste of medication and time.

How to calculate the required dosage of creatine powder

In order not to harm the body, you should know how to use the supplement and what rules to follow. When starting to take creatine, the dosage is 20 g per day. This dose should be calculated for 4 times after meals. When training, drink a creatine shake after each ─ 5 grams (1 of the servings). Subsequently, the same dose 1 time per day in the morning.

Use creatine powder in the morning on an empty stomach. To do this you should prepare a mix:

teaspoon of additive (5 grams);

1 glass of water;

2-4 spoons of sugar;

If desired, add a spoonful of protein. Shake the cocktail until the sugar dissolves and drink. During training, use the supplement in the diet 2 times a day, without them ─ 1 time.

To differentiate between intake during maintenance and during loading, you should use the rule: 300 g/kg of a person’s weight during training, 30 g/kg of body weight when there is no training.

This will balance the intake of creatine monohydrate, allowing the body to regularly restore reserves.

When is it best 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. It is not advisable to use it before the training process, since creatine causes dehydration, and this can harm the body during exercise.

Taking creatine monohydrate powder before exercise as a component of a pre-workout complex is possible as an exception, then it will be effective. There is also no need to take creatine during the training process, because it can be harmful and significantly complicate the performance of athletic exercises.

Take before or after meals

After many studies, scientists do not give a specific answer when you can take creatine. But most advise taking the drug before meals, since food delays the passage of creatine through the gastrointestinal tract, this increases the time the drug remains in an acidic environment and leads to its damage, and also prevents rapid and complete absorption.

If the drug is taken after a meal, the conversion of creatine to creatinine is practically blocked, since food entering the stomach buffers the acidic environment. Food also promotes the production of insulin, which serves as an excellent transporter of creatine through 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 proteins. This is the best option for taking the drug.

How long can the course of treatment last?

Most scientists have said that creatine can be taken on an ongoing basis every day. But it is worth understanding that over time the body gets used to the drug , and its effect on the muscles decreases, downregulation of cellular transporters is observed. This phenomenon appears approximately 6-9 weeks after taking creatine.

It is recommended to take creatine for 6-9 weeks and then take a break. For complete recovery of the body and return of sensitivity, 3-4 weeks are enough.

8 week creatine cycle

First week : 20 grams of creatine during loading phase (4 doses per day of 5 grams)

Weeks 2 to 8 : 5 grams of creatine daily

Break for 1 month, after which repeat the cycle for 6 weeks.

As mentioned above, there is no research to support the need to cycle creatine or stop using it after a certain period of time. If you take a high-quality supplement (such as creatine creapure), you can extend the maintenance phase by up to a full year. However, consult your doctor if you plan to take creatine for a long time.

How to properly dilute creatine monohydrate

Creatine monohydrate (experienced athletes advise how to take the powder) is diluted as follows:

• to take one serving (5 g) you will need some warm water, about 350-500 ml;

• stir 1 tsp in any container. creatine powder and drink immediately. Do not dilute the drug with hot water. To increase effectiveness, it can also be dissolved in any juice, or in water with honey or sugar.

Thanks to this, sweet food enters the stomach, which causes the secretion of insulin, and it can speed up the absorption of creatine. Some athletes dissolve it in milk, tea or an energy drink.

How to take creatine monohydrate correctly

This sports supplement has a low absorption threshold, so the question arose about what is the best way to take creatine in order to achieve maximum effectiveness. The final result you will be able to achieve depends on this. It is equally important to know how much creatine to take. The correct dosage maximizes the effectiveness of the substance and reduces the risk of side effects.

How to take creatine with protein will be of interest to those who want to not only increase their strength, but also increase muscle mass. Creatinine and protein will allow you to gain weight as effectively as possible. You can add creatine powder directly to your protein shake and consume it along with it. For ectomorphs (thin athletes), the problem of gaining total body weight is more pressing. It is more useful for them to know how to take gainer with creatine. The mixing method is the same - add the powder to a shaker with a gainer. You can decide for yourself what to take creatine with, based on your goals.

Powder

How to drink creatine monohydrate powder? The simplest and cheapest option is water (at least 1 glass). It will not dissolve completely due to the nature of its structure, but it will form a suspension (a mixture of liquid with molecules of a substance), which will make it easier to take the supplement. Drinks with a high sugar content (juices, colas) are considered a more effective option because it speeds up the absorption of the additive. A gainer has the same effect (it contains a lot of sugar). This is important because when it is transported to the muscles, most of the substance breaks down.

In capsules

There is no difference in effectiveness between powder or capsules. The latter are easier to carry with you to training and use along with other sports nutrition or food. The only difference is the way they are stored. Capsules are better absorbed by the body if you wash them down with something sweet (juice, cola, etc.). The effect of mixing them with gainer or protein is the same. Another difference is the cost. In capsules, this supplement is slightly more expensive.

What to combine with taking creatine

Taking creatine significantly improves training performance, helps build muscle mass and increases strength. But if you combine it with other types of sports supplements, the result improves significantly.

Protein is a very effective supplement that helps to rapidly build muscle mass . Protein, entering the body, is broken down into amino acids, which are involved in the construction of muscle, bone and cartilage tissue.

Combining creatine and protein will give positive results. For convenient and quick use, you can mix both additives in one container and use immediately.

Combining creatine and gainer also produces results. Since the gainer contains carbohydrates, proteins, many microelements and vitamins, it allows the body to quickly recover after training, promotes intensive growth of muscle mass and fills the body with energy.

This is a high-calorie drug that allows you to achieve excellent results in terms of weight gain in the shortest possible time. Creatine and gainer work well together and increase each other's effectiveness.

Amino acids are an essential supplement for athletes. They have a positive effect on 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 rating: which company is better

• Optimum Nutrition - Creatine powder. Creatine produced by Optimum Nutrition is considered one of the best. It constantly ranks top in various ratings and sales. This creatine powder contains no unnecessary additives and consists entirely of creatine monohydrate. Has proven itself well among professional athletes. The price corresponds to the quality;

• Ultimate Nutrition - 100% Micronized Creatine Monohydrate . Creatine from this manufacturer differs from its analogues in its structure. The manufacturer paid attention to the size of the granules and made them micronized. During production, creatine goes through an additional grinding stage. The finished product, which consists of 100% creatine monohydrate, is easily and completely absorbed by the body, especially in combination with juice or other sweet drink;
• Dymatize - Creatine micronized . This creatine also has a micronized structure. There are no shortcomings in the product. 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 to be excellent 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 is not disclosed and does not make it possible to analyze the theoretical effect on the body. This is a high quality product. Among the disadvantages are the packaging volume of 300 g, and the price is almost twice as high as its analogues;
• Universal Nutrition - Creatine Powder . This is ordinary high quality creatine monohydrate, without additives. Has no disadvantages. The price of the product is acceptable;
• Scitec Nutrition – Attack . This is a creatine complex belonging to the matrix type. It contains 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, which gives endurance when performing strength exercises. The company has 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. Some people are concerned about it because of the low price, but in vain. In fact, this is a high quality product without third-party impurities.

Creatine powder rating

Creatine monohydrate powder is considered the most effective, inexpensive and popular. Among the many types, websites selling supplements recommend special selections for customers with different types.

There are different types of creatine monohydrate that allow you to renew the body's resources after training and help the athlete build muscle mass. No side effects have been identified for this product, but to protect yourself, you should take a break from using the drug.

Which creatine to choose

Creatine is one of the most popular nutritional supplements for athletes. It comes in many forms.

The most common types of additives:

• creatine monohydrate,
• crealkaline,
• creatine ethyl ester,
• creatine anhydrous,
• creatine alpha-ketoglutarate,
• creatine-glutamine-taurine,
• creatine nitrate,
• creatine hydrochloride and many others.

Theoretically, each supplement has its own minor benefits in terms of energy release, storage in muscle tissue, speed and extent of absorption, increased 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.

How to take creatine?

There are many supplement regimens, but the most widespread is “creatine loading.” It is well studied and successfully used by athletes, accompanied by a subsequent maintenance phase.

The main purpose of using the supplement is to replenish creatine reserves in muscle tissue. And the best way to achieve this is by taking 20-25 g of the substance for 5-6 days. The daily dose is taken not at once, but in 4-5 doses, for example, five grams four times a day.

After five or six days of loading, the creatine supply is replenished, and you can move on to the maintenance phase. It involves consuming the substance in smaller quantities, that is, from 5 to 10 g.

Is it possible to drink expired creatine?

Many athletes use expired creatine, and no side effects have been observed. This is because a quality product consists of 100% creatine. There are no additives or supplements in it, therefore, even if the expiration date has passed, nothing will happen to the product, except that its effectiveness will decrease.

It can be consumed even 6 months after the expiration date. But this applies only to high-quality creatine manufactured by trusted companies from Europe and the USA. Although expired creatine is safe, it is best to avoid consuming expired supplements to avoid the risk of negative effects on the body.

Creatine is the most accessible and relatively inexpensive sports nutrition product.

At what age can you drink?

It is recommended to take creatine monohydrate powder starting from the age of 18, since until this time the body independently produces hormones and substances that promote body growth and muscle mass. Until the age of 18, it is better to balance nutrition, rest and training in order to achieve good results.

But every body is different. In some cases, creatine can be used up to 18 years of age. Many studies and experiments have shown that creatine, even consumed by teenagers 14 years old, does not harm the body at all, but quite the contrary. It helps form the musculoskeletal system and build muscle mass. Creatine also helps to recover from injuries and injuries.

Depending on the individual characteristics of the body, creatine monohydrate powder can be taken both after 18 years and before reaching this age. This is the most affordable sports supplement, produced by all well-known sports nutrition companies. It is taken to increase the effectiveness of weight loss, muscle gain, and drying.