Quando assumere la creatina monoidrato?

La creatina monoidrato è probabilmente l'integratore più ricercato oggi sul mercato. Numerosi studi hanno scoperto che gli integratori di creatina hanno adattamenti positivi in ​​termini di forza, energia, e massa muscolare, soprattutto se combinato con l'allenamento di resistenza.

Cos'è la creatina monoidrato?

La creatina monoidrato nel corpo umano è formata da aminoacidi durante i processi chimici nel fegato e quindi inviata dal sangue alle cellule muscolari dove viene convertita in creatina. Il movimento dei muscoli umani si basa sulla rottura dell'adenosina trifosfato (ATP) per fornire energia. La creatina monoidrato può regolare automaticamente l'acqua che entra nel muscolo, in modo che il muscolo espanda la sezione trasversale del muscolo, thereby increasing the explosive power of the muscle. A large number of in vivo and in vitro experimental studies have confirmed that creatine has various effects on the human body:
1. Increasing creatine content in skeletal muscle and improving energy reserve
2. Regulating glucose metabolism pathways and reducing lactate production
3. Increasing intramuscular glycogen stores
4. Increasing antioxidant function

Quando assumere la creatina monoidrato?

While the benefits of creatine for strength training are well known, there is no answer to the best time to take creatine, which brings us to some important questions:
Is there an optimal time to consume creatine?
If so, should it be taken before or after training?

Timing of creatine intake does play a role in getting bigger and stronger, according to a new study published in the Journal of Nutrition. Creatine supplementation prior to resistance training increases muscle strength and lean muscle mass. Interessante, taking creatine immediately after strength training resulted in greater amounts of creatine than taking creatine immediately before training. Tuttavia, in terms of strength gains, the experiment also came to the conclusion that there was no major difference in the effects of pre-and post-workout intake.

If you’re not a “non-responder,” meaning you’re one of those individuals who doesn’t respond to exogenous creatine, then taking creatine is better than not taking it. It’s one of the few legal supplements that has been shown in controlled studies to make creatine noticeable changes in strength and girth.

How Much Creatine Monohydrate Should I Take?

Primo, take creatine at around 20 grams per day for 5-7 giorni.

Secondo, the standard dose of creatine taken daily for one month is 3-5 grammi.

Both methods produce similar results, with regular doses taking about 30 giorni, intramuscular creatine levels will be equivalent to 5 days with the high dose, and then the results tend to normalize, so the choice of loading regimen depends on Personal preference, and how quickly you want to see positive results. If you plan to use creatine long-term, high doses are not required.
Insomma, the dose and timing of creatine intake depend on the training program. Different doses require different schedules, and different schedules take different doses.

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