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Creatine is one of the most thoroughly tested, safest and most effective compounds in the supplmentation industry (we can easily find more than 700 reliable references in clinical studies to its efficacy). The contraindications are associated with renal problems (creatine supplementation boosts the amount of the substance which must be filtered by the kidneys). In such case, it is recommended to consult your doctor about the supplementation.
Creatine blends practically with every component in supplementation. When it is combined BCAAs and carbohydrates, it speeds up glycogen resynthesis. When it used with antioxidants (such as vitamin C and resveratrol), it will maximise their effects. In conjuction with beta alanine, it will contribute to normal metabolism of carnosine. The possibilities of combining creatine with other substances is practically endless.
What is more, creatine supplementation is effective even in physically inactive individuals or the elderly. It will thus has the best effect on preventive healthcare of the cardiovascular and nervous system.
To get the maximum muscle pump and glycogen resynthesis, it is recommended to take the supplement with carbohydrate meals.
It is suggested to drink plenty of fluids during creatine supplementation. This protects against gastric irritation and ensures efficient cell hydration. To avoid these negative effects, the daily dose may be divided into smaller doses. However, maximum absorption is achieved when creatine is taken before and after a workout.
Taking the formula at bedtime may lead to insomnia. Because of that, it is recommended to use creatine up to 4 hours before going to bed.
Taking the supplement in combination with caffeine, beta alanine, alpha-lipoic acid, leucine and HMB strongly energises the body, maximises anticatabolic effects and stimulates the mTOR pathway, thereby increasing significantly the supplement’s efficacy.
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