How and when to take creatine

One of the most controversial aspects when defining how and when to take creatine is to clarify the effects of this organic compound on the human body. So that you have no doubt, We show you the main effects of creatine next:

• Improves the production of the ATP molecule (Adenosine triphosphate), which gives energy to muscle cells. This translates into increased muscle tone, strength and endurance.
• Generates an increase in body muscle mass, and it does so by optimizing the contraction and development of muscle fibers.
• Produces a rapid increase in body weight: This effect is especially relevant in men, since they tend to gain weight much faster with the intake of this product. You must be very careful with this effect, because if you consume a dose above the recommended levels, fluid retention can occur.
• May cause digestive upset: this can occur during the first two weeks of intake. If the consumption of this product causes diarrhea or vomiting, the most advisable thing is that you stop ingesting creatine.
• Destabilizes potassium and electrolyte levels: It is not something that happens often, but there are cases in which creatine destabilizes normal levels of potassium and electrolytes. This causes severe dehydration and frequent cramps, so it is also advisable to watch for these problems.
• Possible constipation: the consumption of creatine can cause constipation and even dehydration in cases in which the person in question does not drink enough water. This problem is easy to solve, because you just have to stay well hydrated at all times.

Being clear about the primary effects but also the side effects of taking creatine, the time has come to learn how to take creatine.

There are two ways to take creatine: the first, through a diet based on foods rich in this organic nitrogenous acid. The second, and perhaps the most widely used due to its rapid results, is through the intake of specialized anabolic supplements to enhance athletic performance. If you want to bet on the first option, you should know that one diet to increase organic creatine levels it should contain abundant fish (mainly herring and salmon), beef (rich in taurine and carbohydrates), eggs and dairy.

If, on the contrary, you prefer to take creatine from anabolic supplements, you must be very careful with food and hydration. Likewise, it is advisable to purchase the product manufactured by specialized and recognized laboratories in the market. The most common types of processed creatine are:

• Creatine Monohydrate: it is the cheapest and the most popular. It is a tasteless powder that is soluble in any type of natural drink.
• Creatine HCl: soluble powder in natural drinks; Mix creatine with hydrochloric acid to optimize results with less doses and in less time.
• Alkaline creatine: It is a high purity powder, specially processed to obtain a pH higher than that of the monohydrate.

If you wonder how to take creatine step by step and, more specifically, how to take creatine monohydrate (the most popular), follow the steps below:

1. Ideally, you should take 3-5 grams of creatine a day, although many people bet on going through a “loading phase” at the beginning, which we will talk about later. If this is not your case, it is best to stick to the recommended grams per day.
2. Remember that any type of anabolic creatine that you want to implement must be consumed with a balanced diet and plenty of fluids.
3. The most important thing you should know about how to take creatine monohydrate is that it is best to consume the product 1 hour before your daily training. If one day you decide not to train, you should take creatine anyway, ideally at the same time as usual.
4. Add the indicated grams of creatine to a glass of water and mix well to dilute the product. You can also take creatine with smoothies or other all-natural drinks, although it is best to do it with water.

In this other article on How to take creatine: tips and recommendations you will find a large number of guidelines that can be very useful.

If you take 3 to 5 grams of creatine a day, it is best to ingest it before starting your training in the morning (30 or 60 minutes before), since creatine on an empty stomach can have great benefits. It is also a good idea to take it after physical workouts, along with lunch, for good muscle recovery; the results will not vary and it is a decision that depends mainly on your preferences.

If you decide do the creatine loading phase, we recommend that you distribute the daily doses with the main meals of the day. However, it would be very beneficial if you ingest the first dose of creatine on an empty stomach and before the first workout. Similarly, it is essential to ingest plenty of fluid with each dose of creatine, because by accelerating the production of the ATP molecule, creatine significantly increases the results of physical activity, providing the muscles with volume and resistance for long days of exercise. training.

As we have indicated previously, the amount of alkaline that a person should ingest, according to experts, is around 5 grams per day, which is why when asked how much creatine to take, the answer is always 3 to 5 grams.

However, many specialists recommend a so-called “creatine loading phase“, which are the first five days of training. During this phase, a maximum of 20 grams of creatine should be ingested daily, distributed in four doses of 5 grams each. The creatine loading phase is not mandatory, but Yes, there are many individuals who bet to give themselves a little boost during the first days of training.

Keep in mind that the creatine loading phase, as we have said before, is only the first 5 or 6 days, so do not take the 20 grams of creatine per day for longer, as it could lead to serious problems for your body.

Once the creatine loading phase is over, the the maintenance phase, in which you should consume 3 to 5 grams of creatine per day. When you are in this maintenance phase, you should consume creatine for a period of 3 to 5 months to complete an appropriate maintenance of the body muscles and without putting your health at risk, as taking creatine for too long could lead to side effects such as being overweight, constipation , cramps, etc.

After an adequate period of maintenance, the ideal is to stop taking this supplement for several months (at least three). This will help reduce dependence on the supplement and to stabilize the levels of creatine that we usually consume in meat, fish, eggs and dairy products.

When consuming these two products at the same time, many doubts often appear. Can I take them together or should I choose just one? How to take creatine and protein at the same time and benefit from the properties of both products?

From UNCOMO we want to tell you that you can take creatine and protein at the same time without problems. If you want to have more muscle mass and at the same time feel more energetic during your workouts, this mixture can be very beneficial for your health.

To learn how to take creatine and proteinYou should know that although creatine can be taken both before and after exercising, protein has greater and better effects if it is consumed after a workout, as that is when the muscles will appreciate it the most. Therefore, it is best to prepare a good natural shake with the indicated doses of creatine and protein and drink it after exercise. To give yourself another push and take advantage of natural foods to gain more muscle mass, do not miss this article on 6 homemade protein shakes to increase muscle mass.

If you want to read more articles similar to How and when to take creatine, …