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 # 4: taking incorrect doses
There are many theories about how to take creatine and in what doses. Although there is no single equitable method of taking creatine, some common practices should be considered incorrect. An example might be the option to take creatine at a dose of 1-3 g a day (which is recommended in such forms as creatine anhydrous, and in the case of buffered creatine and the so-called "constant supplementation" where sometimes the suggested dose is 0.03 g per kg of body mass). Unfortunately, the use of such amounts of this substance usually does not bring the desired effect, and even if any appear, they are smaller than when creatine is taken in the amount of 5 to 10 g per day. On the other hand, you can also face suggestions to take creatine in doses exceeding 10-15 g a day, which is also not good, because firstly it gives nothing more (with the exclusions of a short-term loading: 20 g a day; such actions are justified unless they last longer than 4-7 days), and secondly: it is not known whether it is safe for your health.
Mistake # 5: too short use of creatine
According to the content of the labels on dietary supplements, recommendations on the duration of creatine usage should take approximately 3-4 weeks. Meanwhile, less than a month is a little short to register any lasting effects of supplementation such as an increase in strength and muscle mass. In practice, real progress can be recorded in the long term. Therefore, it is good to take creatine for a minimum of 8 weeks, and usually even longer. Contrary to popular belief you don't not need to reduce the dose in such a case. Go ahead, you can continue with the dose of 5-10 g per day. Such solutions work very well, especially if your goal is to develop muscles.
Mistake # 6: avoid the use of creatine during fat reduction
Although many people tend to think that creatine is a substance whose role is only to support the development of muscle mass and strength, in practice it can be successfully used during body fat reduction. Thanks to its inclusion in supplementation during weight loss you can get the effect of optical recomposition of your body: muscles become fuller and will look larger despite the caloric deficit, and at the same time losing body fat will give a very desirable visual effects. Besides, creatine works as well as anti-catabolic agent that protects muscle tissue from breakdown plus it has a positive impact on the ability to work out. It should however be understood that the use of creatine may a little mask some "results in the reduction," or at least those visible on the bathroom scale. Creatine can cause increase in lean body mass, which obviously makes it difficult to verify progress if your only determinant is the scale.
To sum up
As you can see, there is at least a few good ways to... not make use of the full potential of creatine. You should have this in mind and try to choose the strategy that will draw maximum benefit from supplementation with this substance. To do this, select the appropriate form of creatine, take it in the right dosages and forget about additives. It should also be noted that on average, creatine is not intended for people who only have started their training, however, after gaining some experience you can successfully use it both in the course of building your mass and strength, and during fat reduction.