CREATINE ගන්නා නිවැරැදිම ක්‍රමය.The best way to use creatine in sports

The best way to use creatine in sports.

creatine is one of the most well-researched and effective supplements for improving athletic performance, particularly in high-intensity, short-duration sports like weightlifting, sprinting, and football. To get the most benefit from creatine, here's how you can use it effectively:

1. Loading Phase (Optional)

Dosage: 20g per day (split into 4 doses of 5g) for 5-7 days.

Purpose: Saturates your muscles with creatine quickly, allowing you to experience its benefits faster.

Note: This phase is optional. Some athletes skip it and go straight to the maintenance phase.


2. Maintenance Phase

Dosage: 3-5g per day.

Duration: After the loading phase, or right away if skipping the loading phase.

Purpose: Keeps muscle creatine levels elevated. This is typically the most sustainable long-term dose.


3. Timing

Pre-Workout: Taking creatine before exercise can help increase energy production during intense activities.

Post-Workout: Post-exercise is another popular time since your muscles are primed to absorb nutrients and replenish energy stores.

Consistency: Ultimately, the key is daily consistency, not necessarily the exact timing. Taking it at the same time each day is crucial for maintaining elevated muscle creatine levels.


4. Hydration

Creatine pulls water into your muscles, so it's important to stay well-hydrated. Aim to drink plenty of water throughout the day.


5. Combining with Carbs or Protein

While not strictly necessary, taking creatine with a source of carbohydrates or protein can enhance its uptake due to the insulin spike that follows. A