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If you are interested in a specific increase in muscle mass, in addition to protein supplements, multivitamins and preparations that increase the body's efficiency, you should consider creatine. It is no coincidence that the name of the chemical compound itself brings to mind "creation". Supplementation with creatine, or β-methylguanidinoacetic acid, helps to create a beautiful figure. But first things first
First of all: regularity
You might think that the amount of creatine in multi-ingredient products does the trick. If you approach your workouts in a relaxed way and care more about movement than about your dream sculpting, then you probably don't need extra support. However, if you're working out hard to get a clear muscle definition, taking creatine is a good way to make your task easier, because - although it is not an essential nutrient - our body likes to draw on additional resources provided with its daily diet. Generally, you are right - this amino acid is naturally found in your muscles and tendons. Additional creatine supplementation stimulates protein synthesis, increases endurance and affects the production of adenosine triphosphate (ATP), which in turn is important for energy production.
Secondly: option for rapid battery charging
The first strategy is based on regularly taking a higher dose of the supplement for a short period of time. The idea is to maximally saturate the muscles with creatine, increase their potential and give them an energy boost. After such a period, you move on to supplementing with lower amounts. What doses are taken when "loading" the muscles and how long should such a phase last? It is usually stated that the right strategy is 20-25 g of creatine per day (spread over several doses) for 5 to 7 days. Such creatine supplementation is especially recommended for those who are not currently taking any creatine supplements and want to see the effects of this compound as soon as possible. It is worth bearing in mind that with such intensive supplementation, some people experience discomfort from the digestive system. If you notice any symptoms related to impaired digestion, switch to low doses of the preparation. Importantly, regular creatine supplementation requires maintaining the correct level of hydration. When "loading", drink a lot of water - definitely more than usual during the day. After consuming creatine you should drink up to half a liter of fluids.
Third: an option for gentle muscle saturation
The second approach is a less aggressive dosing spread over several weeks. It is recommended to stick to a dose of 3-5 g of the preparation per day for three to four weeks. After such a period, creatine saturation in the muscles should reach more or less the same level as with the above-described "loading" strategy. You will also find other, lower and higher doses on the Internet - it is all an individual matter. There is nothing to prevent you from supplementing with lower doses for longer and regularly. Creatine is one of the tested supplements that you can safely take for a longer period of time. Contraindications to this type of supplementation include primarily kidney, liver or pancreatic diseases. If you are healthy, drink a lot of water, train regularly and take care of the calorie balance and the right amount of protein in your diet, creatine will be your best ally in the fight for sculpture. Take it before or after training, preferably with carbohydrates and, if necessary, with taurine.
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