Learn how to use creatine!

1. Let's remember what creatine is

2. How was creatine used in the old days?

3. Is that how creatine should be used today?

1. Let's remember what creatine is

It's the most popular and most well-known dietary supplement for many years. It is also the safest and best-studied substance among all dietary supplements. It helps build strength and muscle mass, showing good anabolic properties. Creatine is an organic compound made up of protein fragments commonly found in muscle tissue (95%). Its main function is to store energy in the muscles, so the higher the muscle level, the more energy can be used. Increased energy content in the form of ATP leads to an increase in such strength and endurance parameters, and this in turn leads to improvements in the performance of the body as a whole.

2. How was creatine used in the old days?

Since the golden age of Arnold, it has been proven that an effective dose of creatine is 5 g per serving regardless of the weight of the athlete. It was then assumed that you should always consume 2 five-gram servings per serving to absorb well.

3. Is that how creatine should be used today?

There is no single study that confirms the thesis that for every single person the effective dose is 5 g of creatine. Many athletes confirm that it is much more effective to adjust the dose to their own body weight. Based on this rule, it is best to take 1 g of creatinine for every 10 kg of an athlete's body weight in a single serving. We still use two servings with the difference that on the first day of training.