How All the keys to take creatine correctly and three mistakes to avoid

Creatine is one of the best-selling and most-used sports supplements, so there is a lot of information about it. In fact, all this wealth of information, often the only thing it achieves is to mislead and confuse even more the reader who only wants to find little information about their consumption. And it is that there are many articles on the net that have been written years ago and in another context where the fitness sector was not so professionalized, so they are articles with outdated and sometimes even erroneous information. Be that as it may, in this article we explain the main keys to creatine consumption that you should know and some of the most typical mistakes. First, which creatine supplement should you buy? Creatine monohydrate, ignore other formats, since none of them have proven to be more effective than this one. In the industry, there are different formats of creatine: creatine phosphate, creatine palate, creatine citrate, creatine gluconate, ethyl ester, or. The development of all of them does not respond to a real market need or physiological principles, but rather to a question of marketing and differentiation of some companies from others. Don't be fooled, buy creatine monohydrate and make sure that it bears the Creature seal, possibly the best quality seal that creatine can hold in Europe. How and how much creatine should I take? Regarding how, simple: dissolved in a little water or directly in the mouth, preferably on an empty stomach or on a light stomach. The main idea that you have to take with you is that the important thing is to simply take it, now if you can choose to take it after training because there are some studies that suggest that it is better to take it at this time. But beware, this does not mean that it is mandatory. Avoid taking it mixed with any liquid for hours since it can degrade. If you take it, take it on the spot. Regarding the doses, 5 grams a day, every day, is enough. However, if you are a tall and heavyset person, it may be better to customize the dose more and take 0.1 grams per kilo of weight. We would talk about 9 grams for a person weighing 90 kilos. Common mistakes and beliefs when taking creatine Create an insulin spike to improve its absorption False. This belief is the typical one that has been perpetuated for years in the training rooms and locker rooms of many gyms, but it is false. In fact, when creatine is administered, it has an absorption greater than 90%, you do not need grape juice or sugar to improve its absorption. Carry out the charging phase at the beginning of its consumption It is commonly to be recommended to start with a loading phase when taking creatine for the first time. Works? Yes. Necessary? No. Useful? It depends. Creatine works by accumulation or saturation, that is, we experience the maximum benefits of creatine when our intramuscular stores are full of it. If we start taking the maintenance dose, it will take three or four weeks to saturate these deposits. On the other hand, if we do a loading phase, we can achieve it in a week. Be that as it may, whether to carry out the loading phase depends more on how rushed you are to notice its effects than on a real need. Avoid it when we are in the definition When creatine is stored intramuscularly, it carries with it H20 molecules, that is, water, so we could talk about intramuscular fluid retention. This fluid retention, which means better hydration of muscle tissue, is often confused with subcutaneous fluid retention, which gives the skin a swollen and soft appearance. This false belief causes creatine to be rejected by many people in definition stages because it is believed to cause fluid retention at the subcutaneous level and a covered and soft appearance. Quite the contrary: creatine in definition can give a look with fuller and fuller muscles.