Table of contents:
- How to take creatine: supplementation regimens
- How long can you take creatine
- Common questions about using creatine
To take creatine, it is recommended to dilute the powder in water or in a beverage of choice, such as juice or milk, for example. It is usually recommended to use water for creatine supplements that already have flavor, while juice is mostly used for diluting pure creatine.
Along with creatine it is important to also ingest a source of high glycemic index carbohydrates, so that a peak of insulin is generated, facilitating the absorption and use of creatine by the body. Check out some options for high glycemic index carbohydrate foods.
Creatine supplementation should be done under the guidance of a doctor or nutritionist and should always be accompanied by intense training and adequate nutrition, to favor the increase in muscle mass and avoid side effects. Understand what creatine is for and the possible side effects.
How to take creatine: supplementation regimens
Creatine supplements can be taken following 3 different supplementation schedules:
1. Supplementation for 3 months
This is the most used form of supplementation, where you should take 2 to 5 grams of creatine per day for 3 months. Afterwards, it is recommended to stop for 1 month and then start another cycle if necessary.
2. Supplementation with overload
This regimen consists of taking 0.3g of creatine per kg of weight during the first 5 days, dividing the total dose into 3 to 4 times during the day, which favors muscle saturation.
Then, you should reduce the dose to 5 grams per day for 12 weeks, and the use of creatine should always be accompanied by weight training on a regular basis.
3. Cyclic supplementation
Another way to take creatine is cyclically, which consists of taking 5 grams every day for about 6 weeks, taking a 3-week break, and then going back to the regimen again.
How long can you take creatine
Creatine supplements can be taken for approximately 2 to 3 months under the guidance of a physician, nutritionist or nutritionist.
Common questions about using creatine
Some common questions about creatine consumption are:
1. Is there an ideal time to take creatine?
Creatine can be taken at any time of the day, as it has a cumulative effect on the body and not immediately, so there is no need to take the supplement at a specific time.
2. Is taking creatine bad for you?
Taking creatine in the recommended doses does not harm the body, as the recommended doses are very low, which means that there is not enough to overload the kidneys or liver.
However, the safest way to take creatine is through the follow-up of a doctor or nutritionist, as it is important to respect legally recommended doses and periodically assess its effects on the body. In addition, it is important that those who practice physical exercise have an adequate diet, which guarantees the replacement of energy and correct recovery of the muscles.
People with kidney or liver problems should consult their physician before taking this supplement.
3. Does creatine make you fat?
Creatine generally does not cause weight gain, however, one of the effects of its use is the swelling of muscle cells, which makes the muscles more swollen, but it is not necessarily related to water retention.
However, there are some creatine supplements that have other substances in their composition, such as sodium, which can facilitate water retention and weight gain.
4. Can creatine be used to lose weight?
No, creatine is indicated to increase muscle size and strength, thus improving physical performance and, therefore, it is not recommended for the sole purpose of losing weight. See how to eat to lose weight.
5. Is creatine safe for the elderly?
Scientific evidence related to the use of creatine by the elderly is limited, however, according to some studies, it does not cause toxicity, liver or kidney problems and, therefore, the International Society of Sports Nutrition considers its safe use.