Creatine is as popular as the daily protein drink for athletes. The effectiveness and ability of creatine is different. Creatine is one of the most popular supplements in the strength and bodybuilding! Creatine not without reason has this status! Creatine has helped already several athletes to increase strength and muscle mass in no time! What is creatine and how does it work exactly? The absorbed creatine is converted in the body to Creatine phosphate, it accumulates in the muscles. (Not to be confused with BSA!). The higher proportion of Creatine phosphate in muscle improves the relationship between ATP and Creatine phosphate. The muscles can thus recover faster and provide more power! In addition, more water in the muscles can be stored by the creatine, this ensures a pralleres appearance of the trained muscles! How should creatine be taken? We recommend a curative dose of creatine by 8-12 weeks followed by a subsequent 4 week unwind phase! Then, this cycle can be repeated! Creatine can in the first 5 days in larger quantities in the framework of a so-called “charging” be taken! In these 5 days should be taken every day 4x5g creatine with short-chain carbohydrates such as such as grape juice! In the aftermath of this loading phase, a maintenance dose ranges from 3 g on the day! If not charging is carried out, the muscles at a dose of 3 g is charged in about 30 days! There are now sources, which look at a daily intake of 3 grams per day as a long-term complement as safe! If you do this you should however previously discuss it with your doctor and at least twice to deviations in the year your blood levels checked! Does creatine side effects? Such as E.g. peanuts also each food and also, creatine can cause side effects in some users! These side effects can be triggered due to an intolerance, hypersensitivity, or even an allergy! The greatest part of the user can withstand without side effects of creatine! Gets a small portion of the users of the normal Creatine monohydrate flatulence, diarrhea or also abdominal cramps! These creatine side effects can be counteracted with a magnesium supplementation! “If Creatine monohydrate will not work for you, it may be that you a so-called non-responders” are! This is athletes who do not respond to Creatine monohydrate at all! If you are a non-responders, you can try other modern Creatinformen! Who is unsure or suffering from disease, a dose of creatine should discuss with a doctor.
Previous
Next