Creatine monohydrate – a sports nutrition product that is recommended to eat to build muscle.However, this is not all, for what needs creatine. Also, this product increases stamina, performance and power of the athlete. Release form of creatine monohydrate – powder, capsules and tablets.Each type of sports nutrition has its own characteristics and application rules. I was no exception and creatine monohydrate. Only by adhering to the rules of the drug guarantee a positive result.
Composition creatine monohydrate
More often than creatine monohydrate is composed of only creatine. Some sports nutrition experts say, such a formulation of the drug is safe for health, because it does not increase the load on the internal organs. However, many manufacturers ignore this fact. Therefore, they are added to the composition of other substances.
Use of creatine and harm receiving monohydrate
Before you start using this supplement, you need to know the benefit it brings to the body and cause harm.
Benefits of sports nutrition is as follows:
- It allows you to quickly gain muscle mass.
- It increases strength.
- It gives the “charge” of energy. Creatine has properties to store energy until the end of exercise, and to restore it after the completion of the exercises.
- It helps to form the beautiful terrain of the torso. The fact, that creatine has properties to retain moisture in the muscle fibers. Due to this, there is a nice relief.
- It increases the production of hormones – namely testosterone and growth hormone.
- It relieves inflammation in the body, which is caused by arthritis.
- Prevents ischemic diseases because creatine has properties transport oxygen to tissues.
- It increases efficiency.
This highlights why there is creatine monohydrate. This is also its good for the body.
As for the damage, the cause of his creatine alone can not. The fact that it is synthesized by the body, so it is constantly present. However, in this case it is a question of a concentrated creatine, which is obtained by artificial means. Therefore, it has its contraindications, as well as any other synthetic drug. Here they are:
- Bronchial asthma.
- Pathology of internal organs, namely – the liver and kidneys.
- The period of gestation and baby’s feeding his chest. In this case, we can not say that the drug will cause harm to the body, because no clinical studies of its use.
If in these cases to prevent creatine monohydrate, it is possible to encounter health problems. Consequently, this will be the harm of the sports supplements.
Side effects of creatine monohydrate
It has been said that creatine monohydrate per se does not cause harm to the body. However, it may cause side effects. I must say that this happens very rarely.
Side effects occur only in 4 cases out of 100. In most cases, this occurs in the case of the creatine monohydrate incorporated additional substances. That they cause side effects.
This is manifested as follows:
- edema occur;
- appears dehydration;
- problems with digestion;
- concerned about seizures.
Although side effects occur rarely, they are still there. This is also a reason to prefer the product in pure form, in which there are no impurities in the composition. This will help prevent side effects.
Reception rules creatine monohydrate
Use of creatine monohydrate powder
There are several ways to use creatine monohydrate powder. The first – is the drug the same portions. This method is the use of creatine called “no-load”. It is based on a daily intake of powder. One serving should contain 5-6 grams of the drug. It needs to be dissolved in liquid. It is best suited for this grape or cherry juice. This combination promotes better assimilation of creatine and quick results. Creatine monohydrate with the juice should drink daily. After training, the drug is best added to the protein or gainer.
Prepare cocktail can be as follows: 1 scoop of creatine is dissolved in a previously prepared heated liquid. When drug use in this case? Every day it should be drunk in the morning before breakfast, and during classes – 20 minutes after the end of training. The course is 2 months. After that you should stop for a month and repeat the course.
The second way to use creatine monohydrate powder – “loading.” Drink creatine in this case just a month. Next, you should take a break at the same time. After this course may be repeated.
Creatine supplementation way “loading” it is necessary to conduct the following scheme. The first 6 days is necessary to use 5 grams of the drug dissolved in a liquid, 4 times a day. When it is better to use? Drink a cocktail should be in between meals. Next, you need to take creatine powder to 2 grams a day for 1 admission. The dosage should not be increased until the end of the course. Cocktail is best to drink in the morning before a meal, and in the days of training – after the completion of training.
Use of creatine monohydrate capsules
How correctly to take creatine monohydrate powder is not only, but also in capsules, as well as when this should be done? The methods in this case are the same as in the preparation of the powder. The only difference is that it does not need to breed, and just drink a selected fluid. The rest of you need to drink it in the same way as the powder formulation.
Top companies – manufacturers of creatine monohydrate
There are many companies that make creatine monohydrate. However, sports nutrition experts allocate only a few that produce really quality product. Here are the best companies, in their opinion – creatine monohydrate from Optimum Nutrition, Ultimate Nutrition and Dymatize . These firms are considered the best among similar, because in their products, there are no auxiliary substances that may cause harm to the body. In addition, they produce high-quality products that help to achieve results in the short term. Therefore, in the field of sports nutrition experts urge to purchase creatine monohydrate only the best firms – manufacturers.