قالب وردپرس درنا توس
Home / Fitness and Health / The Best Creatine Supplements, A Guide For Buyers

The Best Creatine Supplements, A Guide For Buyers



Some people think creatine is a kind of magical supplement derived from powdered unicorn horns.

Okay, maybe nobody thinks that, but there's still a secret about creatine supplements. That should not really exist, because creatine occurs naturally in animal flesh. All dietary supplements isolate the nutrient and serve it as a powder, pill or liquid.

The right bottle of creatine can increase mass and strength. The wrong person can not do anything.

How to choose the best creatine supplement for your goals.

Always buy creatine monohydrate.

  image "title =" image "class =" lazyimage lazyload "data -src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-990537826-1563561852.jpg ? crop = 0.666666666666xw: 1x, center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
	<span class= Getty Images

Most studies on the amino acid creatine show that creatine monohydrate is the safest and most effective form of supplement, says Andrew Jagim, Ph.D., Head of Sports Medicine Research at the Mayo Clinic Health System, other forms (ethyl esters, hydrochloride, magnesium chelate) are generally more expensive and do not have the same breadth and depth of scientific background.

Prioritize Powder versus Pills.

19659010] "Creatine is not stable in liquid solution," explains Jagim in Creatine, and if you do not like to take pills, skip them too, generally taking two to five capsules daily at the recommended dose of five Gram to reach en, says Mike Roussell, Ph.D., Men's Health Nutrition Advisor. (And sometimes even more during the controversial loading phase.)

Find the crystals.

  image "title =" image "class =" lazyimage lazyload "data-src =" https: //hips.hearstapps. com / hmg-prod.s3.amazonaws.com / images / Panasonics-805734998-1563561880.jpg? Resize = 480: * "/> </picture></div>
</p></div>
<p>
	<span class= Getty Images

No matter how much you can roll, creatine does not. Roussell recommends buying a product containing micronized creatine:" This is creatine that has been broken down into smaller crystals , The larger surface improves its ability to dissolve in water. "A good brand: Creapure

Disable the Lytes.

  image =" lazyimage lazyload "data-src =" https: / /hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-586119042-1563562012.jpg?resize=480:* "/> </picture></div>
</p></div>
<p>
	<span class= Getty Ima ges

For creatine with sodium, Magnesium or other electrolytes no longer needs to be paid. These nutrients can support exercise performance, endurance and recovery, yes. However, electrolytes do not enhance the effects of creatine, says Roussell. If you want to combine electrolytes with your creatine supplement, simply mix the powder with a sports drink.

Be sure to count your carbohydrates.

Carbohydrates help drive creatine into your muscles, Roussell says 80 to 100 grams of carbs. If you are low in carbohydrates, do not freak out. "Forty grams are probably sufficient and still better than just creatine," says Jagim. Some creatine powders contain carbohydrates, and mixing with a sports drink works here as well.

Pay attention to the NSF seal.

As the FDA does not rate supplements, you must contact CYA. Fortunately, you only need to check the NSF International Certified for Sport mark. This seal means that the product contains what is on the label, has been tested for impurities and substances that have been banned by major sports organizations, and is manufactured in a facility that is inspected twice a year for quality and safety.

The Final Result

Choose micronized creatine monohydrate powder (note everything if you must) with the NSF seal on the label. Just make sure you consume carbohydrates with your creatine. They help your muscles absorb the supplement.


Source link