Creatine is a dietary supplement that many athletes use, especially bodybuilders or sports athletes like speed racers who need muscle explosion. This supplement helps in gaining lean mass, increases the diameter of muscle fiber and improves physical performance, as well as helping prevent sports injuries.
Creatinine is a substance naturally produced by the kidneys and liver and supplements of this compound can be taken for approximately 2 to 3 months under the guidance of a physician or nutritionist. The maintenance dose varies between 3 and 5 g a day considering the weight and usually for a limited period.
How to take creatine
Creatine supplements can be taken in 3 different ways, and all of them help increase muscle mass, but always accompanied with strength training because supplementation without bodybuilding does not lead to any increase in muscle mass.
1 - Creatine supplementation for 3 months - In this option, the supplementation starts with 2 to 5 grams of creatine a day, for 2 to 3 months.
2 - Supplementation of creatine with overload - In this case during the first 5 days one takes 0.3 g / kg of creatine, dividing the dose in 3 or 4 times doses a day. This promotes muscle saturation and thereafter the dose is reduced to 5 g a day for 12 weeks. Always accompanied by well-oriented strength training.
3 - Cyclical supplementation - Lastly, another way to take creatine is to take 5 grams for 6 weeks and stop for another 3 weeks.
Is taking creatine wrong?
Taking creatine in the recommended doses does not hurt the body, because the doses are very reduced, which means that there is not enough quantity to overload the kidneys.
However, the safest way to take creatine is by following a doctor or a nutritionist advice, as it is important to respect the legally recommended doses and periodically evaluate their effects on the body. In addition, it is important that those who do physical exercises have an adequate diet, which guarantees the replacement of energy and correct recovery of the muscles.
Creatine can be taken at any time of the day because it has a cumulative effect on the body and not an immediate one, so there is no need to take the supplement at a specific time. In addition, creatine is indicated to increase muscle size and strength and improve performance and is not recommended for weight loss. However, in some cases creatine may cause fluid retention and in these cases you should talk to your doctor or nutritionist.