The Right Way Of Taking Creatine Supplements

When you are about to start a new workout regimen after several failed attempts

, it's always good to have some moral support from friends and family. People in your social circle who have done their own intense workout journey and have reached the end will be a good source of tips and tricks that you can follow. One of them could even introduce you to the very effective creatine drink as a supplement.

Now, what can you expect from this powder? When you drink this powder, you get high concentrations of the amino acid. It increases muscle strength and performance because it encourages the production of ATP or adenosine triphosphate. ATP is very important for muscles to keep on working. So, if you are planning to do an extremely intense workout, consider drinking supplement drinks that have contains this amino acid.

Ideally, you should mix up the powder with your favorite sports drink. Any sweetened sports drink usually does the trick: the sugar in the drink induces insulin to be released, and this hormone promotes the transport of creatine straight to the muscles. Most bodybuilders recommend that you use the same sports drink to mix the powder each time you use; hence, it has the same levels of insulin produced each time.

You should also stick to the recommended amount of amino acid in order for the desired effect to happen. There are two phases involved in the intake of this particular supplement: the loading phase and the maintenance phase. Your first contact with the amino acid is what is referred to as the loading phase. You "load" up your body with the maximum dose of 20 grams a day, to be divided into four dosing schedules: one in the morning, one during lunch, and a drink before and after a workout. This is to be done every day for the first week. The second week is the beginning of the maintenance phase which can last from 2 to 4 weeks. The creatine dose for this phase is 10 grams or half of the loading dose. Finally, we come to the phase where nothing is given at all. This would take another 2 to 4 weeks, where your body is allowed to produce its own amino acid instead of relying on external sources.

by: Rita Bennet

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