16 questions about creatine – all about creatine (part 2/2)



9. Does creatine need transporters?

The absorption capacity of creatine in the gastrointestinal tract reaches about 90% (the study concerns monohydrate). So using a standard dose of 10g means that we use 9g. Do you need to use additional support to use more of it? Definitely not.

10. When to eat creatine?

There are no rigid guidelines for supplementation during the day. In terms of the cycle – in the end, the effect will be the same regardless of whether you will eat it in the morning or in the evening. In strictly scientific terms, the post-workout period is an appropriate time during the anabolic window.

Ultrapure Creatine Monohydrate
11. Should Creatine be used cyclically?

No, but you can. Solid supplementation, which has several variants, can also be successfully used

5g everyday
10g only on training days
0.05g per 1kg of body weight every day
0.3g per 1kg of body weight every day (dividing into 4 servings) for 5-7 days, then supplement with 3-5g daily, for 6-8tyig period – this applies to cyclic use. This is an older method from the so-called charging.

Regardless of which option you choose, the effect will be similar. Many naturally trained bodybuilders recommend the use of creatine in fixed supplementation. According to them, the body of the trainer needs this type of support every day.

12. Does caffeine block the effects of creatine?

No. Many popular pre-workout stacks use a combination of creatine and caffeine in one serving. The opinion that caffeine or coffee may cause an inferior effect of supplementation comes from the fact that caffeine has a diuretic effect (dehydration), and creatine and its mechanism of action is based on the accumulation of water in muscle cells. However, as the practice shows, the action of caffeine does not have an undesirable effect on the quality of the cycle.

13. Is long-term supplementation safe?

Research involving athletes practicing American football has shown that for 4 years of creatine supplementation, there have been no changes in markers of liver and kidney function. This means that taking creatine in the way that instruction and common sense does not affect our health.

14. What will effectively increase the effectiveness of supplementation?

As it was written earlier, the use of insulin mimicers or carbohydrates is not necessary to increase the effectiveness of supplementation. However, to get the most out of the use of the supplement is required to drink the right amount of water, which will ensure us to maintain the anabolic effect. Maintaining an optimal hydration condition will help us to maximize the benefits of creatine supplementation.

15. How do you recognize that creatine works?

Supplements we are able to “feel after about a month of use. It is usually manifested by the fact that we have a slight increase in strength and body mass begins to grow. What’s more, some people feel an increased muscle pump during exercise because of the sarcoplasmic hypertrophy effect.

16. Why are there falls?

After discontinuation of creatine, the amount of accumulated water is removed from the body. This means that after the end of the cycle, we may notice a slight decrease in body weight or strength. However, it has nothing to do with the loss of musculature that has been developed during the cycle.


You can read also: Creatine – ATP and anabolism