The correct way to consume and benefit from creatine
There are several ways to use creatine for beginners, but what is the most effective way to speed up the benefits of a creatine supplement and get amazing results in record time?
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How to use creatine for beginners
Before learning how to utilize creatine for beginners, you need first have a fundamental understanding of what creatine is.
The liver is the organ in the human body that is responsible for the production of the organic chemical known as creatine.
It is made up of three different amino acids, namely, methionine, arginine, and glycine. Some foods, including beef, fish, and salmon, are good sources of creatine for us to consume in smaller quantities.
The muscular tissue should be used to store 95% of the creatine in the form of creatine phosphate.
It is regarded a source of energy to enhance the generation of energy by anaerobic respiration of the muscles, and this is what occurs during the contraction and relaxation of the muscles in the workout, and it works in an ideal manner to develop muscular strength and improve the growth rates of the muscles in question.
Creatine may be purchased as a nutritional supplement in the form of powders or capsules.
Additionally, a tiny amount of creatine can be found in some kinds of protein and gainer supplements.
Types of creatine
Creatine is available in several types, including:
- monohydrate
- hydrochloride
- Micronaise
But in general, all forms ultimately end in the same thing; if there is a difference, it will only be in the quantity of water that is required to dissolve it, but in any case, creatine monohydrate is the most effective and cost-effective form.
creatine doses
The most common way to use creatine for beginners is the loading system.
The loading system is as follows:
You take 20-25 grams per day of creatine for a period of 5-6 days, and the dose is divided into 4-5 times a day, then you follow the normal dose after the loading period, which is 5 grams per day, once a day, and the goal of loading is to fill the creatine stores in the muscles.
Taking large doses of creatine at once may lead to some digestive disorders, so do not forget to take it in divided doses throughout the day, preferably as follows: 5 grams in the morning with breakfast, 5 grams in the afternoon before lunch, 5 grams after afternoon, and 5 grams in the evening with dinner, and after the end of the loading period take the daily dose at any time of the day.
