Creatine is a substance naturally present in the body. It is referred to as an amino acid, although it is essentially a compound of three basic amino acids (arginine, methionine, and glycine). The basic philosophy of creatine is to increase the supply of muscle fuel ATP to muscle cells, thereby enhancing their energy and ability to perform better. ATP is preferentially utilized during short-term exertions (including strength training).

How can creatine help bodybuilders? Based on the previous information, creatine energizes muscle cells, which means a greater training stimulus and a more pronounced response. Furthermore, creatine increases the levels of insulin-like growth factor IGF-I in cells, resulting in their significant growth. An undeniable advantage is the "effortless" enlargement of already acquired muscles. When creatine enters muscle cells, it binds water, naturally increasing their size.

Creatine Dosage

When it comes to creatine dosage, there are many opinions. The option described below is considered the best and least risky in terms of ineffectiveness. Muscles simply cannot escape creatine and are fully saturated. The entire creatine supplementation in this variant lasts for five weeks.

During this period, you take 20 g of Creatine Monohydrate every day. Throughout the cycle, you consume a total of 700 g of creatine, which is quite a load. You take creatine together with glucose (or ribose) and chromium in the recommended daily dose. Our body produces 2 g of creatine daily, which we consume. Therefore, if we consider the often-mentioned 10% effectiveness, a 20 g dose is optimal.

When and how to supplement?

The most suitable time to supplement with creatine is 60-30 minutes before training, along with carbohydrates (after this supplementation, the amount of creatine in blood plasma increases, reaching its highest levels about 90 minutes after ingestion), or other pre-workout supplements. However, be cautious with caffeine and energizing products, as they can negate the effects of creatine.

The second dose of creatine should come immediately after training, again with simple sugars, chromium, and, for example, BCAAs. The sugar should be consumed in a minimum of 50 g quantity.

What to expect from creatine?

The effects of creatine are clear, leaving no room for doubt. However, what effects can we expect? During the first supplementation, weight gain of 3-6 kg can occur (partly due to water retention), strength naturally increases, and working sets are extended. You can expect an increase in dynamics, overall better physical and mental condition.