How to take creatine monohydrate powder or capsules right

In modern sport, there are special sports supplements that help to achieve your goals. They are included in the diet and fill in the body of the missing items. Creatine monohydrate is one of the most popular supplements for bodybuilders. Was first used in 1992 and since then its popularity is only growing. You must understand how to take creatine monohydrate, in what quantities and what it can be mixed. It is made in the form of powder, capsules and aims to improve the power performance of an athlete.

effectively gain weight. In a smoothie with protein to get the creatine powder and eat with him. For ectomorphs (lean athletes) more than the actual problem of a set of total body weight. For them it is more useful to know how to make a weight gainer with creatine. The method of mixing is the same – you add the powder in the shaker with the gainer. You can decide what to drink creatine to meet their goals.

protein shake, juice or sweet drinks to increase the effectiveness of supplements. On training days you should do one time after class. On non-training days do one time immediately after awakening.

The duration of this scheme is 2 months, then a break for 3-4 weeks. This method has a smaller evidence base, a longer period of saturation of the substance of the muscles, the longer you achieve maximum results, but reduces the risk of side effects, the consumption of creatine. Experts say that this pattern is not inferior to the method with download.

seizures (are extremely rare);

  • partial dehydration (dehydration) due to the accumulation of water in the muscles and the outflow from other parts of the body.
  • Video: when and how to take creatine

    Any sports nutrition is designed to help the athlete to achieve their goals. However, all must know when to stop. It is important to understand when and how to take creatine monohydrate, what effect it has on the body. This knowledge will help you make the most effective use of it. The answers to these questions are presented in the video below:

    Reviews about the reception

    Oleg, 22 years: for a Long time not wanted to use any sportpit. After 3 years of training I realized that my data is not enough for muscle growth. Tried creatine along with protein. Was very pleased. Training are able to perform more work and visible increase in muscle mass.

    Cyril, 28 years: don’t understand how you can achieve something serious in bodybuilding without supplements? At some point we reach the «plateau» that must somehow be overcome. And no creatine can not do it. Take a few courses more than a year.

    Kate, 27 years: I am always watching her figure, but lately because of work and household chores does not have forces for training. Creatine monohydrate has become apart from salvation. It adds strength and energy for effective training.