What should you consider when buying? | Creatine

What should you consider when buying?

In addition to the dosage form, whether the product is already mixed with carbohydrates, whether capsules or powder are suitable, quality naturally also plays an important role. There are certain characteristics, at which one can attach the quality.

  • One characteristic, for example, is the fineness of grain – measured in mesh – the finer, i.e. the higher the mesh (the product should have approx.

    200 mesh), the better. Due to the finer grain size, the product can be better dissolved in liquids, which makes it easier to absorb. Furthermore, it is also easier for the body to metabolize.

  • The price when buying creatine preparations also plays an important role.

    Very inexpensive preparations often cannot provide the same quality as higher priced ones, which of course does not mean that the most expensive product is the best.

  • A look at the production site can also be useful in making a decision. The guidelines for the production of food supplements such as creatine have a high standard in Germany, higher than in many other countries. So “Made in Germany” should also be a sign of quality here. Quality should decide before price.

Dosage

In general, the dosage can be set at about 3-5g creatine per day, with a loading phase of up to 20g can be taken. However, the single dose of 5g should not be exceeded, as a larger amount of creatine cannot be utilized by the body. If up to 20g is administered in the loading phase, this is done in several portions spread over the day.

Usually four single servings are recommended directly in the morning and especially before and after training. Some sources also calculate the necessary amount of supplementation based on body weight: loading phase / first days of intake: 0.3g/kg body weight maintenance dosage / further days of intake: 0.15g/kg body weight. Without taking body weight into account, the dosage is usually as follows: Cure with loading phase: 1st -5th day 20g daily, from 6th day 3-5g daily Cure without loading phase: from 1st day 3-5g daily.

In total, the creatine cure should at least be interrupted after a maximum of seven to eight weeks. This is because otherwise the effect of the creatine will diminish due to the habituation effect. In addition, the body could otherwise become accustomed to the administration of synthetic creatine and reduce its own production.

In addition, three to four liters of water should be drunk daily during the creatine cure. The cure ensures that more water can be stored in the muscle, which also leads to additional growth and weight gain.

  • Loading phase / first days of intake: 0.3g/kg body weight
  • Maintenance dosage/continued use: 0.15g/kg body weight.
  • Cure with loading phase: 1st -5th day 20g daily, from 6th day 3-5g daily
  • Cure without loading phase: from 1st day 3-5g daily.

There are several principles of creatine supplementation: Fast Load: Fast Load modified according to pharmacological considerations of Mesa et al.

: Slow Load:

  • Loading phase: 0. 3 grams per kg body mass (KM) per day at 70 kg: 21 g creatine per day, divided into approx.4-5 single doses, combined with approx. 2.

    5 L carbohydrate-rich liquid Duration: 5-7 days

  • 0. 3 grams per kg body mass (KM) per day
  • At 70 kg: 21 g creatine per day, divided into about 4-5 single doses, combined with about 2. 5 L carbohydrate-rich liquid
  • Duration: 5-7 days
  • Maintenance phase: 0.

    03 grams per kg KM per day at 70 kg: approx. 2. 1 g creatine as single dose, combined with approx.

    2. 5 L carbohydrate-rich fluid Duration: approx. 6-8 weeks

  • 0.

    03 grams per kg KM per day

  • At 70 kg: approx. 2. 1 g creatine as single dose, combined with approx.

    2. 5 L carbohydrate-rich liquid

  • Duration: approx. 6-8 weeks
  • Settling phase: after each charge/maintenance cycle Duration: approx.

    3-4 weeks

  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks
  • 0. 3 grams per kg body mass (KM) per day
  • At 70 kg: 21 g creatine per day, divided into about 4-5 single doses, combined with about 2.

    5 L carbohydrate-rich liquid

  • Duration: 5-7 days
  • 0. 03 grams per kg KM per day
  • At 70 kg: approx. 2.

    1 g creatine as single dose, combined with approx. 2. 5 L carbohydrate-rich liquid

  • Duration: approx.

    6-8 weeks

  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks
  • Loading phase: 20 grams, divided into 4-5 single doses, combined with 500 ml of carbohydrate drink (containing approx. 90-100 g of carbohydrates each), 30 minutes after creatine intake Duration: 1st day 20 grams, divided into 4-5 single doses, combined with 40-50 g of rapidly available carbohydrates each and 50 g of protein each approx.

    30 minutes after creatine intake Duration: 2nd day

  • 20 grams, divided into 4-5 single doses, combined with 500 ml carbohydrate drink (containing about 90-100 g of carbohydrates), 30 minutes after creatine intake
  • Duration: 1st day
  • 20 grams, divided into 4-5 single doses, combined with 40-50 g each of rapidly available carbohydrates and 50 g each of protein approx. 30 minutes after creatine intake
  • Duration: 2nd day
  • Maintenance phase: 3-5 grams per day Duration: approx. 6-8 weeks
  • 3-5 grams per day
  • Duration: approx.

    6-8 weeks

  • Settling phase: after each charge/maintenance cycle Duration: approx. 3-4 weeks
  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks
  • 20 grams, divided into 4-5 single doses, combined with 500 ml carbohydrate drink (containing about 90-100 g of carbohydrates), 30 minutes after creatine intake
  • Duration: 1st day
  • 20 grams, divided into 4-5 single doses, combined with 40-50 g each of rapidly available carbohydrates and 50 g each of protein approx.

    30 minutes after creatine intake

  • Duration: 2nd day
  • 3-5 grams per day
  • Duration: approx. 6-8 weeks
  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks
  • Loading phase: 3 grams per day, divided into approx.

    2 single doses, combined with approx. 2. 5 L carbohydrate-rich liquid Duration: approx.

    4 weeks

  • 3 grams per day, divided into about 2 single doses, combined with about 2. 5 L carbohydrate-rich liquid
  • Duration: approx. 4 weeks
  • Maintenance phase: 0.

    03 grams per kg KM per day at 70 kg: approx. 2. 1 g creatine as single dose, combined with approx.

    2. 5 L carbohydrate-rich fluid Duration: approx. 4 weeks

  • 0.

    03 grams per kg KM per day

  • At 70 kg: approx. 2. 1 g creatine as single dose, combined with approx.

    2. 5 L carbohydrate-rich liquid

  • Duration: approx. 4 weeks
  • Settling phase: after each charge/maintenance cycle Duration: approx.

    3-4 weeks

  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks
  • 3 grams per day, divided into about 2 single doses, combined with about 2. 5 L carbohydrate-rich liquid
  • Duration: approx.

    4 weeks

  • 0. 03 grams per kg KM per day
  • At 70 kg: approx. 2.

    1 g creatine as single dose, combined with approx. 2. 5 L carbohydrate-rich liquid

  • Duration: approx. 4 weeks
  • After each charge/maintain cycle
  • Duration: approx. 3-4 weeks