Learn the Correct Method of Using Creatine!

The most popular and most frequently used dietary supplement for many years. It is also the safest and most thoroughly researched substance among all dietary supplements. It aids in increasing strength and muscle mass, demonstrating good anabolic properties. Creatine is a complex organic compound composed of protein fragments that typically occur in muscle tissue (95%). Its primary function is to store energy in the muscles, thus the higher the muscle content, the more energy can be utilized. The increased energy level in the form of ATP results in an increase in such performance parameters as strength and endurance, which in turn leads to improvement in overall performance. Furthermore, creatine participates in the process of synthesizing new protein molecules and is an effective element of post-workout regeneration through an increase in the pH level in our body. For these reasons, creatine is such a popular and universal dietary supplement for athletes worldwide. It is used not only by track and field athletes, cyclists, or martial artists but also by bodybuilders.

Since the golden era of Arnold, it has been assumed that an effective dose of creatine is 5 g, regardless of the athlete's weight. At that time, it was assumed that one should always consume two 5-gram servings of this supplement on an empty stomach to ensure good absorption. The method of the saturation phase, which involves taking a much higher amount of a single dose of the preparation in the first few days, is still being repeated. Also, the legend of the necessity of using creatine in 8-12-week cycles, after which the same break in creatine supplementation is indispensable, is not very reasonable.

There are no clear studies confirming that the effective dose of creatine for everyone is 5 g. Many athletes confirm that it is much more effective to adjust the dosage to their own body weight. Based on this rule, it is considered best to take 1 g of creatine for every 10 kg of an athlete's body weight in a single serving. We still use two servings, with the difference that on training days, the first serving can be taken in the morning or right before training, and the second serving immediately after training. At this time, the body shows maximum absorption of nutrients. On days off from physical activity, it is recommended to use two servings of the preparation, with the best time being a few moments before breakfast. It is recommended to take creatine on an empty stomach. Laboratory studies have shown that creatine taken alone absorbs poorly. Taking a serving with protein, magnesium, taurine, carbohydrates, or a balanced meal significantly improves its bioavailability. The myth of the saturation phase has also been debunked, as it has not been shown to have a better effect on athletes' performance. Finally, the issue of cyclic use has been addressed. It has been proven that the body does not get used to daily creatine intake and can be used year-round. In summary, we can briefly state how it can look effectively: - we use two servings a day, around training or in the morning and evening; - we set the serving according to our own body weight, i.e., 1 g of creatine per 10 kg of body weight; - creatine can be used year-round; - we do not use loading phases, as they do not bring results; - we always take creatine with other supplements such as a protein supplement, magnesium preparations, taurine, or carbohydrates.