How to take Creatine to gain muscle mass?

How to take Creatine to gain muscle mass?

2023-05-30 07:39:48

That exercise and diet are essential for healthy muscle growth is undisputed, but some supplements, such as creatine, can speed up this process if combined with sports and a proper dietwhich includes a sufficient intake of essential amino acids.

  • To increase muscle mass, it is recommended to do a generalized daily intake of creatine (3g). In this way you will not need to take rest periods.
  • In competitors you can choose carry out a loading phase for 7 days (20g) to accelerate your profits.
  • There is no “best time” to take it, the important thing being its continued use.
  • There are several key factors to enhance the effects of creatineHow to stay well hydrated.

Discover below how to take creatine to increase muscle massas well as its properties, the duration of consumption and the factors that you must take into account.

Recommended dose of creatine to gain muscle and strength

The following suggestion for taking creatine is aimed at those athletes and/or athletes who seek to accelerate their ergogenic benefits and plan for an upcoming competition:

charge phase

The creatine loading phase involves taking higher than maintenance dose for several days to fully saturate creatine reserves and improve performance during training.

A dose of 20 grams per day for 7 days is recommended for loading.

maintenance phase

This is a general phase to maintain creatine levels in the body and is the best option to increase muscle mass with creatine.

It is recommended to take a daily dose of 3-5 grams, or an equivalent to 0.03 grams per kg of body weight.

By following this dosage schedule, you will be providing your body with the optimal amount of creatine to improve your results in the gym and promote muscle growth safely and effectively.

Based on the currently most significant scientific evidence: maintaining the continuous dose of 3 g of pure creatine (3.5 g of creatine monohydrate) is enough to take advantage of the positive effects of the compound, regardless of weight.

How to take creatine.  charging phases

For how long can I take creatine?

It is not necessary to take breaks at the daily dose of 3.5 grams of Creatine Monohydrate.

What is the best time to take creatine?

You can take creatine before training or upon waking, without the need to be strict with the exact time. Although it can be consumed before or after training, its absorption effect in the body seems to be better at the end of the exercise.

However, as it is a loading supplement, its use is recommended for both training and rest days and, therefore, you can take creatine at the time that is most comfortable for you.

creatine and woman

Tips when taking creatine

From HSN we bring you some recommendations to take into account to get the most out of your creatine supplementation:

  1. You can add it to the protein shake.
  2. You can combine with other supplements: for example, HMB and Beta-alanine.
  3. Maintain good hydration.
  4. A balanced diet with enough calories and protein It is essential to support muscle growth.

Benefits of creatine monohydrate to strengthen your body

The creatine monohydrate supplement is effective to improve your results, both in the gym and other strength and power activities, and thus strengthen your body remarkably.

Strength and muscle mass with creatine

These are the reasons why you should consider using it in your sports routine:

  • Increases phosphocreatine stores so that ATP continues to be produced, providing energy to muscle cells.
  • Accelerates muscle recovery after intense efforts in athletes.
  • Boost intensity during training and increase physical capabilities.
  • It draws water into muscle cells, increasing size and strength.
  • Increases sports performance.
  • Helps overcome stagnation and optimize muscle gain.

Possible side effects

In recent years certain side effects have been reported, but finally have been cleared:

  • Fluid retention and weight gain (not fat): yes, water retention occurs, but at an intracellular level, not subcutaneously.
  • Muscle cramps and dehydration: It has been proven that maintaining proper hydration will not produce these symptoms; In addition, cramps, as current evidence suggests, are mostly due to involvement of the nervous system or even attributed to the athlete’s own conditioning and genetics.
  • Gastrointestinal disorders: the classic recommendation of the loading phase or that of 0.1 grams of creatine per kg of weight can cause some stomach upset. We recommend the maintenance dose (3.5 grams of Creatine Monohydrate) from day 1 that you start with it.
  • Increased DHT production and hair loss: This assumption was the result of a study (the only one carried out) on American football athletes and it was not definitively determined that the culprit was creatine and if more a genetic predisposition.

Bibliographic Sources

  • Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
  • Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

HSN contents that you should consult on the subject:

For how long to take it – 100%

Possible side effects – 100%

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