People who work on a set of muscle mass, often think about taking supplements, and in most cases the choice falls on creatine. Implement it in two forms: in the form of capsules and powder. In the second case, the reception is complicated by the fact that it is necessary to calculate and measure the dosage correctly, so it is important to know how to drink creatine in powder to achieve results, but not get any harm. To date, there are many different reception schemes, but only a few of them deserve attention.
How to use creatine in powder?
To date, there are two main options for taking creatine, consider each in more detail.
With download . This technique is based on the fact that the drug must first be drunk in triplicate doses, and then the amount decreases and a break is made. In this case, the result is fast.
How to use creatine in powder with loading:
- Upload period. For a week, the supplement is taken 4 times a day for 5 g between meals. On the days of training, a portion should be taken at the end of the session.
- Support period. Every day, you should drink 5 grams, if training is supposed to be after it, and if not, then in the morning.
You can calculate the necessary daily dose of creatine yourself, for this simple formulas are used. In the period of loading per day, it is necessary to take 300 mg / kg of body weight, and during the period of support - 30 mg / kg.
Without loading . In this case, the additive is not used in large doses, so the result does not come quickly. In this case, creatine allows you to get the desired result, saving and not oversaturating the body with this amino acid. This scheme of reception implies the uniform use of creatine, that is, once a day for 5-6 g in the morning or after training.
Regardless of the chosen method of reception, it is best to consume creatine for no more than six weeks, and then take a break for a month and a half.
It is also worthwhile to figure out what is better to drink creatine in powder to get the maximum effect. The simplest option is to dilute the additive in water, but experts advise to dilute the creatine with sweet juice and mix it into a portion of a weight gainer or any other additive. Due to this, its effect is enhanced.
If you are interested in what kind of creatine is better in capsules or powder, it is worth mentioning that there is no difference in action and effectiveness. Just additives in capsules are more convenient in taking and calculating dosages, but they are more expensive.