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Как принимать креатин

Креатин является аминокислотой, для наращивания мышечной массы и силы. Производится в виде пищевой добавки. Содержится в большом количестве в мясе рыбы, особенно сельди. Креатин не стероид, но имеет быстрый эффект воздействия – к примеру, за месяц тренировок с креатином спортсмены набирают 7 килограммов мышечной массы. Креатин повышает выносливость и интенсивность тренировок. Восстановление после тренировок с креатином происходит быстрее. Креатин имеет положительные отзывы как у бодибилдеров, так и у спортсменов других категорий. Рекомендуется пить креатин в виде порошка, разбавляя с водой или соком. Порошковые порции легче контролировать, тогда как производители капсул не всегда выдерживают дозировку, что несомненно влияет на качество тренировок и результат, так как низкие дозы не приносят желаемых изменений.


Как правильно употреблять креатин

Для начала необходимо запомнить - креатин категорически запрещено принимать с кофе или алкоголем. Во время курса тренировок с добавкой вам стоит позабыть об этих продуктах. Кофеин и алкоголь разрушают креатин. Прием вещества следует осуществлять с сахаром, потому как сахар способствует выбросу инсулина – гормона щитовидной железы, который в свою очередь усваивает сам креатин. Общий метод применения - необходимо приготовить смесь - пять грамм (1 чайная ложка) порошка (если принимаете в порошковом виде) разбавить стаканом воды и добавить сто грамм сахара. Можно воду заменить соком, но не цитрусовым, подойдет виноградный. За годы развития спортивного питания и тренировок сформировалось две основные схемы приема:

1. Схема приема с загрузкой. Первые пять дней тренировок принимаются двадцать грамм в день. Четыре раза по пять грамм креатина способом, описанным выше. По истечению пяти дней прием креатина идет по десять грамм (дважды в день по пять грамм добавки). Цикл идет двадцать пять дней, затем нужно сделать перерыв от одного до двух месяцев, чтобы восстановить организм для выработки собственного креатина. Так как вещество вырабатывается и в организме человека, но не в таких количествах. Перерыв позволяет не нарушить естественные процессы организма.

2. Схема приема без загрузки. Является наиболее правильной. Прием идет по стандарту – десять грамм ежедневно в течение тридцати дней (дважды в день по пять грамм креатина).

В тренировочные дни креатин следует принимать по пять грамм вещества за 45 минут до и пять грамм креатина после тренировки. Наибольшей пользой обладает доза после тренировки, как показывают многочисленные исследования. Эта доза идет и на набор массы и на повышение выносливости.

Вне тренировок аминокислоту лучше принимать утром. Через пять дней вы сможете ощутить прилив сил и выносливости в среднем на 20%. Ваши мышцы начнут быстрее восстанавливаться и расти. Есть и минусы приема креатина – задержка воды в организме. Может оказать влияние на давление и пищеварительную систему.

Креатин не дает желаемого эффекта после приема стероидов. Обязательно ешьте продукты, богаты калием в дни приема, так как во время курса креатин задерживает воду в организме, а затем она в ночное время вымывает Калий из мышц. После курса креатина следует пройти курс кленбутерола, в виду избегания потери набранной массы. Но так или иначе потеря в массе произойдет, так как выйдет та часть воды, которую задерживает креатин в организме.

Спасибо за заказ

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