Creatine is a natural substance that gives muscles energy to contract. Bodybuilders use supplements to enhance performance and speed up results. Dosage depends on weight and a loading phase may be used. Drinking plenty of water is important for muscle repair and creatine absorption. Training program remains the same.
Creatine occurs naturally in the muscles of the human body and is responsible for creating the substance that gives muscles the energy to contract, which is necessary for them to build up. Supplements made with creatine have long been used by bodybuilders to enhance their physical performance and therefore speed up the amount of time it takes them to reach their goals. To use creatine for bodybuilding, you must first determine what dosage to use. Then you can do a high dose phase to increase the amount of creatine in your muscles or just take the appropriate dose every day. When taking this supplement, it is important that you consume plenty of water; Other than that, all you have to do is lift weights to your maximum capacity and continue working towards your goals.
The amount of creatine you take daily will depend on your weight. For most people this will range from 2 teaspoons (6 grams) to 4 teaspoons (12 grams); the less you weigh, the less creatine you will need. Before taking any supplement or determining dosage, it’s important to talk to your doctor and a trusted, certified personal trainer. With information and suggestions from these two individuals, you will be able to determine the proper dosage of creatine for bodybuilding.
Many bodybuilders choose to take a higher than normal dosage of this supplement for about a week before switching to the regular dosage for their weight known as the loading phase. In theory, this allows for a buildup of creatine in the muscles, potentially providing faster results. Despite this, a regular dose based on a person’s weight generally provides the same results as a creatine loading phase. If you choose to do a higher dose, you will take between 4 teaspoons and 7 teaspoons (21 grams) per day, preferably with water or a non-acidic juice such as grape or apple. This can help your body absorb the creatine, although acidic juices, especially orange juice, can render creatine for bodybuilding useless.
Once the charging phase is over, or instead, the maintenance phase can begin. This will be based on the dose that you, your doctor and your personal trainer establish for you. Outside of the actual amount, this is the same as the loading phase: take the creatine supplement daily with a non-acidic juice or room temperature water. On days you train, take it directly after your workout.
While taking creatine for bodybuilding, it is important that you drink plenty of water. In general, it is recommended that you consume at least 8 cups (1.9 liters) per day. This is because muscles use water to repair themselves after lifting, and creatine helps draw more water into the muscles. If you don’t drink enough, you may experience dehydration or the creatine may not work to its full potential.
The main purpose of this supplement is to increase your body’s recovery time so that it can function more efficiently and improve your performance faster. For this reason, there is no real difference in your training program when you take creatine for bodybuilding. Just train as you normally would, lifting to fatigue. For most people, creatine will increase the number of repetitions or the weight it takes to feel fatigued, which naturally allows you to lift more. All you have to do is keep working towards your goals.
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