When muscle failure within seven to ten days, take 1 capsule Creatine (5 grams) twice daily, morning and evening.Capsules wash down with plenty of water or juice (preferably grape or apple).In no case do not use milk, sour juice or tea, as they change the properties of the substance and slow its absorption.
In the next four weeks, lower the amount of creatine supplementation to 1 capsule per day (5 grams) per day.You can use capsules, seizing honey or sugar as sweet stimulates rapid assimilation of substances (per capsule accounts for about 20 grams of sugar).Take a break between courses - approximately 2-4
In chronic heart failure, muscle creatine take 4 capsules a day (20 grams), breaking the number of admission to 4 times, that is one capsule.This will improve the performance, health and strength.
creatine Eat on an empty stomach, so it is better digested and absorbed into the blood, that is, its effect increases.If you eat, use the capsule of the substance not earlier than one hour and a half after the meal.But if after such acceptance you feel abdominal pain or have there is a violation of the intestine, consume creatine after meals.
not drink creatine capsules before going to sleep, it is better to do it for an hour before and immediately after the rest of sleep.
not take creatine in the following cases: if you suffer from asthma, gastrointestinal disease, kidney or liver.Avoid taking this substance and use of alcohol and caffeine.Children also should not take creatine.Pregnant women and nursing mothers consume this substance should be only under medical supervision.
Tip 2: How to drink creatine?
Sport, which is based creatine , helps to strengthen muscles and increase their stamina and recuperate faster after exercise.But to creatine supplements marketing produced the expected effect, you need to take them correctly.
There are several common regimens creatine as: a.Within a week, take 5 grams creatine and 4 times per day.The following 6 weeks, drink 2-3 grams of creatine a daily basis.Take a break for 2-4 weeks and repeat the kurs.b.Take 3-5 grams of creatine and daily for 1-6 months.Then make a break of at least mesyatsa.s.Alternate week course reception and creatine (5 grams of creatine and 4 times a day) with a week's break.
most popular forms in which the creatine is available , this capsule and powder.Creatine powder is cheaper than creatine capsules.But it is more convenient to take a capsule, in addition, creatine capsule is better absorbed.In an acidic environment creatine is converted into useless to the body creatine in.Therefore, it may be that the acid in the stomach will destroy creatine before he has time to assimilate.Because it is preferable to use creatine capsules, the gelatin shell which does not dissolve in the stomach and the small intestine.
Drink creatine preferably on an empty stomach.If you take creatine powder, pre-dissolve it in the liquid.When abdominal pain or diarrhea, take creatine after eating.
Use creatine and solution of simple carbohydrates contribute to its better digestibility.Therefore, to creatine quickly sucked in the stomach, do not drink it with water, and the sweet juice.It is best suited for this purpose grape juice.Acidic juices creatine drink is impossible.
not forget the warm-up before training.Sometimes after taking creatine and athletes feel this influx of forces that begin intensive training, not pre-exercise.Because of this, it may be stretching the muscles or ligaments.
People suffering from diseases of the liver and kidneys, creatine drink is not desirable.It is also not recommended for this sports supplement for people with symptoms of asthma.
- how to drink creatine powder
before using creatine consult your doctor.