Facts and myths of supplementation

I would like to raise the issue of the lingering myths in supplementation, whose occurrence intensifies with the advent of the season for the seasonal practice of strength sports. Every day I have contact with controversial views, a few of them I have the opportunity to correct especially for you in the article in the section of the condition.

, The creatine phase must be made ‘

The body is theoretically able to absorb about 8g of creatine daily in divided doses per day. There is no point in doing the saturation phase, because excess creatine is converted to creatinine and only unnecessarily burdens the kidneys – it is removed from the body. It is better to assume that if we extend the supplementation with smaller doses, we will use the substances to a greater extent. We will not waste money at the risk of excreting excess creatine, we are sure that it has been used optimally. Muscle will be saturated with creatine, and after about 2 weeks from that time it will start to work. The same amount of time lasts after the cycle, the cleansing of creatine receptors, i.e. after discontinuation, works partly during this time. you have to remember that sooner or later there must be time for regeneration. I wish you that you would set the date yourself and there were no breaks forced by an injury.

, Creatine needs transporters for optimal absorption, do not do the cycle without them ‘

Dextrose – a simple sugar that, thanks to the high glycemic index, is absorbed very quickly, causing a sudden, burst of insulin that pushes the creatine into the muscle cells much and quickly.

Research suggests that optimal results can only be achieved by using large amounts of dextrose, and this involves the risk of fast energy deposition, which we are not always able to immediately consume into body fat reserves.

Taurine – also increases insulin production, but without the risk of fat, reduces fatigue, is also a better idea than dextrose. But … creatine is most often taken in amounts that take into account the potential losses resulting from digestion and absorption processes. The application does not need transporters for the optimal effects of creatine.
Creatine Xplode

, Creatine Monohydrate causes the accumulation of subcutaneous water and an unfavorable flooding effect ‘

No creatine should, pull ‘water under the skin! Creatine binds water in the muscles, that is, the muscles are more bulky and do not lose the figure sculpture. Once, when everyone used grape juices and dextrose, that is, sugars that were easily deposited in adipose tissue, this effect was attributed to the effect of monohydrate – and this is not true. It was believed that the water came down from us after the cycle (and this was related to the discontinuation of dextrosis), so the body burned back excess body fat, and this also caused weight loss.

, This creatine will affect more on strength, and this more on mass’

Any kind of creatine malate, monohydrate, chalkalkaline or ethyl ester work very similarly and there is no specification of suitability for different disciplines. Creatine is still the basic active substance in every creatine product, and it works similarly, regardless of its form of conjugation with the excipient. Besides, creatine does not affect mass directly. The effect of creatine is to optimize energy processes, i.e. imaginatively, the muscle is able to perform repetitions longer on a given load, we have greater strength, the strength reserve is renewed faster. So we can simply train harder, force more damage to the muscle fibers, which is associated with a stronger reaction from the body and processes to build this structure. Stronger training is the driving force for greater secretion of anabolic hormones and also causes a greater feeling of hunger, if we use it and feed the muscles enough, it will grow. If we want to reduce, creatine does not need to be wary, because as I said at the outset, it does not affect weight gain without proper diet. We eat creatine and have a positive balance of kcal – we build mass, and with a negative balance of kcal, creatine plays the role of anti-catabolic and protects muscles to a certain extent (not fat!) By burning them in the energy acquisition processes.

, Creatine and caffeine should not be combined because they act opposite – creatine hydrates and caffeine dehydrates’

This is true. There is no negative connection and I wrote above about the supposed irrigation through creatine. Research is quite unambiguous. To confirm my words, please check the compositions of the leading pre-workout supplements that combine creatine and boosters.

‘Protein is for mass’

Not everyone. The protein has the function of accelerating metabolism and a low-energy portion of high-protein nutrient with high concentration (over 60% protein per 100g) needs more kcal to digest and absorb by the body than it provides. So this energy must be taken from somewhere. In people who have fat deposits, it should be the effect of increasing muscle mass, while reducing fat. For those who are slim, where will this energy come from? There is nowhere, so the remaining fat will disappear, which visually will result in drying the figure, taking on even bigger sculpture.


There is no question of weight gains. Energy for the use of protein for mass building must be supplied from the outside – from carbohydrates, i.e. the most suitable carbohydrate and protein supplement (gainer). It will bring the optimal effects of weight gain.

, HMB and L-carnitine do not work ‘

Of course they do not work if they are administered in too low doses. What’s more, you have to have real expectations for them. Supplements, despite the long experience on the market, have not been repressed and still have a lot of people who reach for it. Why?

HMB – it has anti-catabolic functions, no one will deny it and despite contradictory research, to which we have access – some say that HMB works, other that it does not. By. bodybuilders minimal doses at which the action is very noticeable is 6-8g. Some say they have very good results at 15g. However, is the action that manifests itself at such doses worth the price?
HMB 1250

L-Carnitine – people who have low physical activity have nothing to expect after this supplement. The essence of its operation is based on supporting the transport of fatty acids to working muscles. There is a sense of supplementation only at the training frequency of minimum 3x / wk. Besides, the operating doses are min. 2g for women and 3g L-carnitine for men per day.