It should be noted right away that you can not drink coffee during the reception of creatine, since caffeine destroys creatine, reducing the effect of the latter to zero. Also, creatine is incompatible with alcohol.
How to drink creatine?
Accept creatine with sugar, which serves forits transport system. That is, creatine is absorbed through insulin. And insulin is thrown out in the body under the influence of sugar. 5 grams of creatine powder and 100 grams of sugar should be mixed in a glass of water or juice (except citrus).
How to drink creatine:
The download method. Within five days we take 20 grams daily (4 times 5 grams), then 20 days 10 grams daily. After such a reception requires a break for one or two months, so that the body does not disable the production of its own creatine.
One teaspoon contains 5 grams of powder.
The second method of taking, without loading: just take 10 grams per day (2 times 5 grams) and so for a month.
In days of training 45 minutes before exercise, take 5 grams of creatine. Then, after exercise, also take 5 grams.
Creatine gives the effect of extra strength (about 20%), also increases stamina and the speed of muscle recovery, positively affecting the rate of growth of the latter.
The negative impact is the delaywater in the body, which leads to a rise in pressure. Also, not all athletes tolerate creatine, approximately 40% of the host find themselves intolerant to this drug. Also, often after taking steroids, creatine does not have any effect at all.
Of the side effects it is worth noting the muscle cramps, as the lingering water flushes potassium from the body. To avoid this, it is recommended to take foods high in potassium.
At the end of the admission cycle it is recommendedtake a course of clenbuterol in order to avoid loss of muscle mass. Nevertheless, some loss will still occur, since part of the water retained in the body will gradually be removed from it.