With this beginner’s guide to HSN you will be able to start taking creatine safely and effectively to achieve the best results in physical performance and growth of muscle mass.
How does creatine work in the body?
Creatine is an organic compound naturally present in the body and in foods such as meat and fish.
Stored in the muscles as phosphocreatine, it contributes to the production of ATP, essential for muscle contractions.
By increasing phosphocreatine stores in muscles, Creatine enhances performance in short duration, high intensity exercises such as weight lifting and sprinting.
Its intake as a sports supplement provides benefits in sports:
- Improved physical performance, endurance and strength.
- Increased muscle mass.
- Reduced fatigue and recovery time.
Who can take creatine?
Creatine can be consumed by healthy adults of legal age and any athlete, regardless of gender or age.
The positive effects are more notable in people over 55 years of age and high-performance athletes.
Currently, creatine is one of the food supplements commonly used by regular gym users and high-performance athletes.
What is the recommended dose to start taking creatine?
The daily dose of creatine is 3 grams.
You may have heard that the usual dose is 5 or 10 grams per day, and there is even a recommendation such as: 1g of creatine x 10kg of weight.
The problem with this dosage is that it produces frequent digestive discomfort without additional benefits.
Based on the currently most significant scientific evidence: 3g of pure creatine or 3.5g of creatine monohydrate, sufficient amounts to take advantage of the positive effects of the compound, regardless of weight.
Is it necessary to do a loading phase when starting to take creatine?
It wont be necesary.
However, and for competitive purposes, the effects of creatine can be accelerated by carrying out a previous loading phase, up to 20 g daily for 5-7 days.
How to mix and prepare creatine
You can take directly in a glass with wateror any other drink you like (juices…).
On the other hand, it is common to add it to the protein shakeor even take with other products such as pre-workouts, HMB, carbohydrates…
Should I take creatine before or after training?
There’s no need.
You can take creatine at any time of the day, when it is most comfortable for you. It is quite common that to “avoid forgetfulness” its intake is associated with that of proteins.
The important thing if you want to get the most out of creatine is to take it daily continuously, without the need for breaks if you take the 3-gram dose.
What are the possible side effects of creatine and how to avoid them?
Creatine is a safe sports supplement.
If you are a healthy person, the only precaution you should take when purchasing a creatine-based food supplement is make sure of the quality of the manufacturer that sells it.
From HSN we recommend the Creatine products that we have in our catalog, and that have purity analysis reports provided by independent laboratories.
Can I combine creatine with other supplements?
The qualities of creatine can be enhanced with certain food supplements, since it does not have negative interactions with them and can be used to produce a synergistic effect.
Bibliographic Sources
- Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F. X., & Dutheil, F. (2017). Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 47 (1), 163-173. https://pubmed.ncbi.nlm.nih.gov/29138605/
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
Who can take it – 100%
Combination with other supplements – 100%
2023-06-05 06:15:08
#start #creatine #beginner
