The recommended dose ranges from 3 to 5 g of creatine per day. Some specialists recommend that in the first stage of supplementation, to use the so-called pumping phase, consisting of consuming much larger amounts than recommended. According to the latest study reports, it does not bring any better results than a regular supplementation with standard doses.
It is assumed that on training days, creatine should be taken before and after the training, which is why usually 2 recommended portions are used during these days. On non-workout days, it is enough to take 1 recommended portion of the supplement in the first half of the day.
When supplementing with creatine, proper hydration of the body is crucial. The absorption of creatine can be easily improved by taking it around a carbohydrate or protein-carbohydrate meal.
Creatine malate (tri-creatine malate, TCM, di-creatine malate) is a combination of one molecule of creatine and three (or two) of molecules of malic acid in the ionized form (malate) in one molecule. It has better solubility in liquids of creatine monohydrate. Malate is involved in energy conversion enhancing effect of creatine in this regard. With proper use of creatine malate, there is an increase in exercise capacity of the body (strength and endurance), acceleration - although slower than provide other compounds creatine for better quality - of increase in lean body mass, provides faster and better biological regeneration after exercise. To have a fast saturation of the muscles with creatine, products containing insulin should be used (carbohydrates and proteins) or insulin-mimetic (and the substances of similar ALA, D-pinitol, taurine). Creatine malate is available in the form of powders and capsules (mono-preparation supplements and creatine stacks), for purchase at muscle-zone.pl
Dosage: Usual recommendation in sports, depends on the form of supplement, the type of exercises and weight, uses one of the following creatine dosage models:
- cyclic supplementation: 5-10g per day in 1-3 portions during the day, 2-5g per dose. Cycle length approx. 4-12 weeks
- Constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.