THE FIRST OPTION

that is recommended for the basic forms of the supplement, which is creatine monohydrate, is the cycle with the loading phase. It allows high muscle saturation with creatine, which leads to a significant increase in both muscle mass and physical strength. It is therefore best to take it in amounts of about 20 g per day for about 10 days. After these 10 days, we change to 10 g per day until the planned end of the cycle.

Another

and more commonly used way of dosing this substance is a cycle without the so-called loading phase. Then, creatine monohydrate is taken in equal portions, in an amount of 10 g per day (divided into two doses of 5 g). Thanks to this, we obtain a constant muscle saturation with creatine, leading to stable and balanced results in the area of building muscles and improving physical abilities.

The best time

to take creatine will be the period before or after training, while eating pre-workout and post-workout meals. This will increase the efficiency and effectiveness of our workouts, which in turn will give much better results. In addition, before starting the exercise, we will ensure a freer flow of energy components and increase energy resources, while improved ATP resynthesis will work in our favour also after the end of the effort. On days off from training, we take creatine monohydrate, also in two doses- 5 g in the morning on an empty stomach and 5 g during the day, before eating a meal.