Creatine is a substance naturally produced by our body as a source of energy for our muscles. It is produced by the liver, but also by the pancreas and kidneys. It is transported by blood to muscle cells where it is converted to creatine phosphate.
Creatine is formed in the body from the amino acids Arginine, Methionine and Glycine. Creatine produces a chemical energy called ATP (adenosine triphosphate). The average person’s body produces about 2 grams a day. Creatine that is instantly synthesized into the body thus maintaining a positive balance. By ingesting more creatine, it is synthesized which gives the body more power and energy.
In addition, creatine successfully absorbs water up to 400% of its weight, which means that it is more in muscle tissue – it is thicker and larger and has more power. Most creatine in nature is found in meat and fish. Vegetarians usually have a lack of creatine in the body. Studies have shown that creatine also helps stimulate protein synthesis and prevent the body from using protein from muscle mass as energy (protein brakedown).
How to use creatine to get the best results and the most muscle mass without much loss after you stop taking it?
The truth is that we are not all the same and the results are always different from person to person. However, it is good to take creatine in cycles because the results are better and longer lasting; the body is not accustomed to creatine, which is good because otherwise it would just stop producing it, the muscles do not lose as much after stopping it and the maximum effect that creatine can provide is achieved.
The best way to use creatine is one teaspoon (about 5 grams) of creatine in a glass of juice or some high-carb beverage. Why not plain water? It can of course also with water, but carbohydrates increase the amount of insulin in the body which again helps the muscles absorb creatine better and faster, which of course results in the maximum utilization of creatine and thus more muscle mass.
At the very beginning of creatine ingestion we have loading phase or charge phase. We take 6 servings a day for 5 gr. creatine (30 gr in total). After 7 days, we enter the second phase when we take 2-3 servings of 5 grams (10-15 grams daily in total) for the next 3 weeks. One of the meals should definitely be taken immediately after the workout, because then the metabolism is accelerated, and the supplies of creatine are consumed in the body, then it is the right time for creatine in one of the beverages.
Then, after these three weeks, it is mandatory to take a week of rest, because the body has reached its maximum within a month and no longer responds as well to creatine as it did at the beginning, and there is also a danger that the body will stop producing its own creatine, which means results they are no longer so noticeable.
After a week of rest (or 7-10 days), we start again with the loading phase of one week and then 3 weeks as before, so we can do three cycles after which we take a 20-30 day break, and then we can do it all again. It is normal that the results will not be the same in the second and third cycles as in the first, but we will not lose a lot of muscle mass and will constantly, at least for a little while, gain new.
This is a proven way to make the most of expensive paid creatine and the hours and days of hard workout. Take full advantage of the great creatine product and show yourself in the best light this summer.