Como tomar creatina em 5 minutos

Creatine is the best supplement you'll find for bodybuilders, I've already mentioned it in my course, and this course is available on my website leandrotwin. com. br, promotional price now, so run there, but come on, now click on I liked it, subscribe to the channel, because if you clicked here you know that creatine is the most honest supplement of the maromba, it has good cost-benefit and everything just right, but how do I take the creatine?

Guys, incredibly it is a supplement that is simple to take, but they made so much confusion over it, that my, well, out of ten students who start counseling with me, five are taking it wrong, and it's easy, so much so that you see this video here, there's not even five minutes, let's go then. First: quantity, plus or minus 0. 07 for every kilogram you weigh, so a person weighing seventy kilograms, five grams, let's simplify so there's no math?

A person of eighty kilos, plus or minus six/seven grams, a person of ninety kilos, plus the minus seven/eight grams and a person of one hundred kilos, plus or minus eight to ten grams, if you weigh less than seventy you can use five grams a day every day without exception, because creatine accumulates in our body, skeletal muscle will contain more or less, than in a normal person as an example here, one hundred and eighty grams of creatine and a body loaded with creatine will to two hundred and twenty, so if you go a day without sending it you lose a little bit of your stock, so find out your dosage and every day. What is the best time? Post-workout, pre-workout, on waking up?

There isn't, because I just said, when you carry creatine in your body, and you'll always carry the Official Farma's, you can buy it there, you'll have her performance for the whole day, so guys, the time is irrelevant, no need to worry. Cool, but what about saturation? Does saturation work or not, folks?

It works. Does it increase creatine stores quickly? It increases, but if you think you're going to be taking your creatine every day for a long time, what are you saturating for?

Because saturation you will peak in a week, a week and a half, without saturation it can take you two and a half to three weeks, so you've actually gained, let's put it, kick high, you've gained two weeks, if you 're going to take creatine for the whole year, those two weeks don't make much difference, now. . .

Leandrão, I'm going to take a physical fitness test and I'm going to have to do a million fixed bars there, and then how do you do it? And it's a week from now. Then you do the saturation, you are going to use this dose that you calculated four times a day, for five days, and then you space it out more or less there every six hours.

Leandrão, but I won't take creatine all year long, otherwise my kidney will melt. No guys, no, no. Creatine is a healthy supplement, look later on LILACS, PubMed, Google Academic Creatine Elderly, you will see that there are several surveys with elderly people using creatine to improve kidney health, so creatine is not bad for us, that's it it's a myth, and I've already made a video here with all the myths about creatine, remember to look for Leandro Twin + theme if you have any doubts, and this one is a myth, so you don't need to cycle creatine, in fact it's uninteresting because if you cycle creatine, when you reach the supply, which took about a month, then you stay for another month and the next month you stop, you know?

It becomes unproductive. Does creatine need to be consumed with "whey" and carbohydrates? Guys, we have differences in research here , okay?

Some researches show that it makes no difference the pure creatine consumed, because despite it being insulin dependent, it is already able to stimulate enough insulin to capture it, and we have other researches that show that with more insulin, with carbohydrates, with the "whey" itself, which also gives insulin peak , few people know that, but it improves absorption. Guys, what do I have to recommend for you then? When in doubt, it costs nothing, won't you eat carbohydrates at some time, protein at some time?

Take it with you, calm down. Should I increase my water intake ? Guys, no, the amount of water we drink per day is the same, you should already be drinking enough water, so you won't change it because it should be right by now.

Can I use alcoholic beverages while using creatine? It's not cool, because alcohol is a diuretic, so it takes out your stored creatine, reduces the amount, so it's not interesting, it's interesting to reduce it, it's one thing to drink a beer, two there and so, one thing is kill a bottle of whiskey, ain't that my buddy? Then it's not so cool with creatine, I think it's cool to go crazy, but.

. . just kidding.

Guys, creatine with caffeine, because caffeine is a diuretic, so following this. . .

So I'm going to do the following now: creatine with caffeine you're going to see this video here, because here are some myths about creatine, which was a video that I talked about here during, and here you will understand if you can combine with thermogenic, with caffeine, with pre-workout, if hair falls out or not. So take a look at this video here.