6 mistakes when taking creatine that will prevent you from getting its benefits: increased muscle strength, muscle volume, recovery, and even better cognitive function, proven by science with this supplement. The first is taking it at the wrong time. As we are talking about a supplement that you normally take with water or some other liquid, if you use it at the wrong time, you could harm its absorption, or you could get an upset stomach from using it at the wrong time.
What do many people do? Take it pre-workout. If you are going to the gym, you put some things in your stomach that cause impaired absorption, you will have stomach discomfort.
Are you going to train like this? - Do you want to take a shit? - Not necessarily, but it will look strange.
To make matters worse, some people take it during training. If you're training, you need to let your body focus on the muscles you're training, and not focus on absorbing something you're taking, because there's no point in using it in these situations. There are people who take it before training because they say "I'm going to take creatine and get high.
" That's not how it works. I'm gonna explain. Or the person takes it during training: "I'm taking it and training, come here and TEI!
" No, it's not like that. Creatine is a supplement that, yes, increases strength, increases muscle volume, and develops more muscle fibers, but it has a chronic effect. It has a cumulative result, that is, as you take it over the days, your body increases its creatine stock, and with that the benefits come.
Taking it now will not bring you any results. Do not harm your training by taking it close to or even during your training. Now, you begin to understand error 2.
Taking creatine only on the day you train. It seems to be kind of intuitive. If I don't train today, I won't take creatine today.
Remember what I said? A cumulative effect? The proposal is that you give another dose of creatine every day, and another dose.
. . Imagine that you give 5g and your body uses 2g per day.
You accumulate, each day accumulating 3g. He understands? It's not like that, it's not those numbers, but you get the idea.
You give a dose, and your body accumulates it, it builds a supply of it. - Is it like a dam? - It's like a dam, that's it, Ranizito.
Then it rains, filling the dam. If you haven't trained, your body uses creatine too. When you woke up, you got out of bed, didn't you?
When you went to poop, you sat on the toilet, didn't you? And then he got up. Then you walk, and you realize, all of this is using creatine.
Not as much as you use in training, but you use it. One: you are using it in your daily life, and two: it is a chronic effect, that is, cumulative, it is important that you take creatine every day. Regardless of whether you train or not.
The tip I'm already giving you here is the following: include creatine consumption in some situation in your daily life. that has nothing to do with training. "I have it after lunch", "I have it for afternoon tea, with biscuits with grandma!
" Did you understand? You add creatine at some point during the day. You understand that it has nothing to do with training, it can be used at any time of the day.
Can I put it in a beer after work, Lalá? Stop with that shit, motherfucker! 3rd mistake makes me very sad.
It concerns the origin of this supplement. Next: as it has been extensively studied and proven, and it brings results that are actually very good, there was a certain moment when this creatine started to become very scarce on the market, and they started to falsify this thing. You have to be careful about where this supplement comes from.
It could be that you are purchasing creatine, and ultimately you are receiving and using maltodextrin. This will be my best con! They ended up naming it creatine, and in the end it has 40% creatine, and the rest something else.
This is something so widespread and has become so delicate that some creatine authenticity seals have even been created. Sad but true. What I can tell you is: Drgon's creatines are 100% pure and reliable.
The link is below. Not only can you find creatine there, as well as other supplements, but you can also take advantage and enter the LALA discount coupon to save money. I guarantee you, you will be taking creatine.
The 4th error is super common. Ranizito just said that this happens a lot. - It happens every day at the gym.
- The guys shaking creatine with water. It's wrong? More or less.
What happens is the following: studies have shown that at the cellular level, that is, the smallest possible part of the physiology, it has shown that if you use creatine with something that releases a lot of insulin, you get greater benefit from its absorption. So, it began to be recommended to use creatine with some carbohydrate with a high glycemic index. - An orange juice.
. . - A pizza!
No, man. Even with non-zero soda, because it has a high amount of sugar. However, everything I explained to you was at a cellular level.
However, it was observed that in practice, that is, doing this or not, in observational studies, no difference was noticed. But I prefer that, to stay on the safe side of the bridge, you use it in a way that at least has this justification for greater absorption. This explains why you should use it post-workout.
And along with whey protein. Then, you have a large amount of quickly absorbed protein entering your bloodstream, and if you have some fruit, which will normally be a banana or something that has carbohydrates, açaí, for example, you will have a lot of sugar, which will increase your blood sugar levels. insulin release, if creatine is there together, even better.
I feel obliged to agree with the lecture. The 5th mistake is taking creatine with coffee. - Ah, lie.
. . - So, people take creatine with coffee, or together with caffeine capsules, and what began to be observed, again at the cellular level: caffeine, together with creatine, ended up preventing part of creatine absorption.
This idea of not taking creatine together with caffeine started to become popular. Ah, go chip yourself, son of a bitch! Studies show that one ends up hindering the absorption of the other, with preference to the absorption of creatine.
What was observed again? In practice, there was no difference. If you are used to drinking coffee and taking creatine together, it won't be a problem.
If you take caffeine, and take creatine along with it, there won't be any problems either. What the studies are categorical in saying is: if you use high doses of creatine with high doses of caffeine, you will have a loss in the absorption of creatine. - But really, we don't do that, right?
- I don't accept this BO! Our sixth error concerns the dose and protocol for using this creatine. If you take it correctly, it enhances the results and it happens in less than 7 days.
If you take it in a "different" way, it may take more than 30 days to see results. That's exactly it and a few more things that I explain to you in this video. Here, you will understand how to enhance it, which dosage is most used, etc.
- And side effect? - Side effect. .
. Click here, you need this video!
