How to take creatine to maximize impact while avoiding the waste by excessive dosage? Answer: taking 3-5 grams per day, several times if possible during meals. The insulin spike? Undesirable. Simple, right?
Many sources have long advocated to associate taking creatine with that of fast carbohydrates to create an insulin spike sensible help transport the creatine to the muscles.
It must however be noted that the increase in insulin repeatedly peaks is not without health consequences: reduced insulin sensitivity, risk of diabetes mellitus (type 2 diabetes), premature fatigue and pancreas aging faster body. Studies show that aging cells is proportionally related to the production of insulin throughout life.
In addition, except for the short period of strong anabolic conditions following training, it is likely that insulin spikes are more likely to boost your intake of fat your muscle gain. Indeed, insulin is an anabolic hormone, but if anabolism does not occur after a period of training, it does not translate into muscle gain, but fat gain.
For these reasons and in light of recent studies, the mode of assimilation of creatine referring to insulin spike does not seem the most relevant.
Creatine: Black K20 Protein
So what is the best way to consume creatine to maximize assimilation? It boils down to four key recommendations:
- Quantity: 3 to 5 grams of creatine per day. Little incentive to overcome these doses, as gains will not be better and the excess will be rejected.
- Split up the number of shots. If you take 3 grams of creatine per day, it will be more profitable to 3 doses of 1 gram only 3g. Assimilation will be much better.
- If possible, take creatine during meals. Also note that the uptake of creatine would be greater when the meal includes meat. Meat naturally contains creatine, but also nutrients that facilitate assimilation. If you can not, then at least take along with your protein shake.
- Creatine tends to slightly lower blood sugar. In addition, there is a significant latency between the plug and the beneficial effects. It is not recommended to consume creatine just before exercise, you may feel a low form.
Many sources have long advocated to associate taking creatine with that of fast carbohydrates to create an insulin spike sensible help transport the creatine to the muscles.
It must however be noted that the increase in insulin repeatedly peaks is not without health consequences: reduced insulin sensitivity, risk of diabetes mellitus (type 2 diabetes), premature fatigue and pancreas aging faster body. Studies show that aging cells is proportionally related to the production of insulin throughout life.
In addition, except for the short period of strong anabolic conditions following training, it is likely that insulin spikes are more likely to boost your intake of fat your muscle gain. Indeed, insulin is an anabolic hormone, but if anabolism does not occur after a period of training, it does not translate into muscle gain, but fat gain.
For these reasons and in light of recent studies, the mode of assimilation of creatine referring to insulin spike does not seem the most relevant.
Creatine: Black K20 ProteinSo what is the best way to consume creatine to maximize assimilation? It boils down to four key recommendations:
- Quantity: 3 to 5 grams of creatine per day. Little incentive to overcome these doses, as gains will not be better and the excess will be rejected.
- Split up the number of shots. If you take 3 grams of creatine per day, it will be more profitable to 3 doses of 1 gram only 3g. Assimilation will be much better.
- If possible, take creatine during meals. Also note that the uptake of creatine would be greater when the meal includes meat. Meat naturally contains creatine, but also nutrients that facilitate assimilation. If you can not, then at least take along with your protein shake.
- Creatine tends to slightly lower blood sugar. In addition, there is a significant latency between the plug and the beneficial effects. It is not recommended to consume creatine just before exercise, you may feel a low form.
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