Creatine is one of the few substances which positive impact on development of overall fitness is 100% certain, confirmed by scientific research and daily practice. Unfortunately, although the use of this substance appears to be relatively simple, it is quite often accompanied by a variety of errors associated with both selection of the preparation and its use. In this article I will try to point out these misunderstandings and at the same time offer a better alternative.
Mistake # 1: you take creatine too early
Although taking creatine by people who have barely just started regular workouts is not a mortal sin, after taking into consideration the pros and cons it turns out not to be a very sensible option. Usually the first weeks of training is the time when attention should to be paid to such issues as polishing your techniques and composing a good diet. Too early inclusion of creatine can lead to masking significant errors in this field and promoting their fixation. You can consider taking creatine at the earliest after a few weeks of regular training performed under the supervision of a trainer or at least a well-experienced (and sensible) colleague and after you settle your nutrition issues. Only this order is correct and you should follow it strictly.
Mistake # 2: wrong selection of creatine type
While several years ago the market offered only two forms of creatine (monohydrate and phosphate), today it would be difficult to count all of its forms and combinations. Aside from the phosphate and monohydrate mentioned above, one can also find: esters, apple, citrate, Arginine Alpha-ketoglutarate, nitrates, anhydrides and many others. Meanwhile, most of these inventions do not have the appropriate credentials in the form of scientific research proving their effectiveness, and really there is no indication that any of these forms is better than the popular "mono". You should know that it is monohydrate creatine that is the best studied form of the substance and it is known beyond doubt that it is chemically stable and that is characterized by excellent digestibility.
Mistake # 3: a naive belief in "anabolic carbohydrate"
There is a theory which states that in order to effectively saturate muscles with creatine it is necessary to consume special carbohydrate preparations which, through the effect on insulin secretion, intensify the transport of this substance. The situation is interesting because although there are scientific studies showing that taking creatine and sugars together actually increases the effectiveness of supplementation, there are some really good reasons why you should not do that. First of all, you need to keep in mind that doses of carbohydrates used in the study were relatively large and sometimes reached even 100 g. Secondly, carbohydrates used in these tests could be everything but particularly valuable since they were in the form of sucrose or glucose. Thirdly - most importantly - stuffing yourself with considerable doses of simple sugars can quickly lead to many problems such as increase in body fat and insulin sensitivity disorder... which paradoxically may impair the effectiveness of supplementation. Avoid adding sugar to creatine. It is better to add it to your meal.