Creatine monohydrate for today is clearly distinguished among other types of sports nutrition. This is one of those substances whose effectiveness can not be doubted, because creatine is synthesized even by the human body, but this is not always enough, with too heavy loads.
Creatine monohydrate: action
To understand what creatine monohydrate gives, it is worthwhile to ponder a little about the function of this substance in human energy exchange. The organism of any person - both athletic, and not very, necessarily produces such a substance as creatine. It participates in the most serious metabolic processes: with its help, the energy obtained from the processing of carbohydrates goes into energy, which is necessary for motor activity.
When a person is too actively laid out, the body simply does not have time to produce the right amount of this substance - and then comes to the aid of a sports supplement. Thanks to her, the efficiency of the classes increases by 20%, and the person, for example, continues to lift the weight when in the usual situation he would no longer have the strength to do so.
The main thing for which creatine monohydrate is needed is to increase strength and improve performance in those sports where full payback is required.
How correctly to take creatine monohydrate?
At present, there is no consensus on how best to take creatine monohydrate. You can choose any of the three,
- who gave themselves well to ways:
- Within a week, take 5 grams of creatine 4 times a day, and then within a month to take once a day 3-4 grams. After this, you need a break 2-4 weeks.
- Take creatine 1 time per day for 2-6 months for 4-5 grams, then at least a month break.
- Take 4 times a day for 4 times a day for 5 grams of creatine daily, then do not take a week at all. These cycles alternate.
Follow these dosages to ensure that creatine monohydrate does not harm your body.
Creatine monohydrate
As a rule, the composition of a sports supplement with this name includes only the substance of the same name. Many experts are convinced that the best creatine monohydrate is a pure substance without unnecessary additives, which often only increase the burden on internal organs.
Often, creatine is combined with other additives and substances designed to improve its effect. The choice is yours, but experts agree on the opinion that one should not fall for the tricks of marketers and buy some dubious novelties based on creatine.
How much is creatine monohydrate?
Depending on which option you choose, creatine monohydrate can cost from $ 10 to $ 30.
Shelf life of creatine monohydrate
As a rule, with proper storage, creatine monohydrate can be used, practically, for an indefinitely long period. However, if you buy some variations of this substance, pay attention to the date indicated on the package.
Creatine monohydrate: side effects and contraindications
If you do not have contraindications, creatine will not hurt you. Refuse to receive it should be in the case of:
- asthma (there are allergic reactions of the body);
- liver and kidney diseases;
- pregnancy and lactation (no studies).
On a healthy person this substance has, usually, an exceptionally positive effect. However, sometimes side effects are possible, including indigestion, nausea, diarrhea. In case you experience side effects, you need to contact a sports doctor or coach for advice. If the symptoms are severe, it is probably worth stopping the course or revising the dosage.