First of all and before entering to talk about when to take creatine , or what creatine to take is very important to highlight what is creatine, is called a-metilguanido-acetic and often abbreviated in the literature as Cr is an organic nitrogenous acid found in the muscles and nerve cells of some living beings.
The creatine was discovered in 1832 by French chemist Eugene Chevreul Michel. In 1547 Lieberg concludes that the accumulation in the body is directly involved in the production of muscular work , this research was done using as pilot test the domestic and wild foxes.
It is synthesized naturally in the liver, pancreas and kidneys from amino acids such as arginine, glycine and methionine at a rate of one gram of creatine per day. It also constitutes the direct and immediate source to regenerate ATP and provide energy to the muscle cells.
Creatine is currently used as a dietary supplement in some sports of intensity, due to its ergogenic properties and that allows repetitive loads and brief periods of recovery, with the aim of gaining anaerobic energy and muscular size, without any increase in the volume of water of the same.
Types of creatine
To determine which creatine to take and increase muscle mass it is necessary to know what are the types of this that exist, the most used format or most commercialized testex 100 class of creatine is the monohydrate, which is not more than a molecule of creatine bound to a molecule of Water.
This is the most frequent form of presentation of creatine, because it is the most available for the body, it comes in a white, tasteless powder that is quickly solubilized in water.
Another type of creatine is creatine citrate, where it is linked to a citrate molecule, which intervenes in the energy metabolism, so that the fusion results in more energy, but it is something that has not yet been proven scientifically.
The other type of creatine is creatine phosphate , like citrate, which is involved in energy metabolism to form phosphocreatine, the initial idea of fusion arises due to the components of each where it was supposed to have a better effect, without However, it has not been proven how efficient it is.
In short, with the data we have so far, there is no fixed result that dictates that any of the types of creatine is better than the already recognized creatine monohydrate, and that this is the most consumed form today. since in addition to being the most concentrated formula it is the most economical.
When to take creatine to obtain maximum results
It is important to know that when you take creatine is based on performance, otherwise it would not make sense their consumption, so in the first instance, the question, when to take creatine the answer is when you need and want to accelerate and better the physical conditions of the body.
Now, if it is already clear that what is sought is to perform more in activities of intensity and much effort both mentally and physically, knowledge about the posology of creatine is quite important. Next a structure of the recommended doses to take creatine and obtain good results
Dr. Serrano is very excited about his “guaranteed” prescription in the use of creatine. According to him … and he has had a lot of athletes to try it, you will be able to earn and maintain at least ten pounds of lean mass.
Super Cycle of Creatine of Dr. Eric Serrano:
Week 1: 0.35 g / g Kg (creatine per kilo of body weight) *
Weeks 2-5: 0.15 g / kg
Week 6: Off
Week 7: 0.35 g / kg
Day 8: 0.15 g / kg
Weeks 9-12: Off
* Example: A bodybuilder at 200 pounds of body weight would take 32 grams of creatine a day during weeks 1 and 7, and 14 grams a day during weeks 2, 3, 4, 5, and 8.
It is also very important for Dr. Serrano about the use of creatine:
* Take no more than five grams per dose.
* Mix with a minimum of 12 ounces of water.
* Avoid taking creatine while using anti-inflammatory drugs such as advil, aspirin or others of the same class.
* There is no better time to take creatine. If you are using only monohydrate creatine, it would not be recommended to use it before training due to the cramps it causes.
* Studies using “loading” or taking higher doses have not shown any difference with those who take creatine for a long time.
* Two things affect creatine, how much red meat you eat and how much water you drink.
The most usual dose since 1990 is 4 of 5-7 grams a day for 5 days. That is to say around 20-25 grams daily distributed in 4 takes. However, it is important to note that this dosage is not profitable for the muscle since that dose is excreted in the urine.
So at the time of starting a treatment with creatine, the first thing to do is to consult an expert who recommends when to take creatine and what is the most appropriate type and what dose can be given.