http___www.kakopedija.com_205_kako-piti-kreatin__1.xml
1.1 1.2 2.1 3.1 4.1 6.1 6.2 6.3 8.1 8.2 10.1 12.1 12.2 12.3 14.1 16.1 18.1 20.1 20.2 21.1 22.1 22.2 23.1 24.1 26.1 27.1 27.2 29.1 30.1 32.1 33.1 33.2 35.1 36.1 36.2 38.1 39.1 41.1 42.1 44.1 45.1 45.2 47.1 48.1 50.1 51.1
Creatine is a naturally occurring compound found throughout the body, including muscles. It has recently received a lot of publicity about its ability to increase endurance, muscle strength and lean body mass when taken as a supplement. Things You'll Need - Sports Apparel & Shoes - Creatine Begin with a loading dose. The loading dose ranges between 12 and 20 g, depending on your weight and the frequency and intensity of your workouts. The larger you are and the more frequently and intensely you work out, the higher the dose. Take the loading dose in divided doses. Try for three or four times a day. Continue the loading dose for five days. Switch to maintenance phase after completing the initial loading dose phase. Again, the maintenance dose depends on your weight and the frequency and intensity of your workouts. The maintenance dose is between 4 and 12 g per day. Take in divided doses three or four times a day. Use immediately after exercising, as it will help repair your muscles faster. Take for one to three months. Drink water when you take creatine. It will help facilitate absorption. Tips & Warnings - The long-term effects of high dosages of creatine are unknown, and there has been concern that it may be damaging to the kidneys and liver. Speak with your doctor if you have any concerns about taking it, especially if you have any ongoing medical conditions. Related Searches You May Also Like Benefits of Creatine Creatine is a popular nutritional supplement used to increase lean muscle mass, strength and power while improving recovery. Creatine is taken as... How to Use Creatine Powders Creatine is a supplement used by many body builders and weight lifters in order to gain both strength and muscle size. How to Eat While Taking Creatine Many body builders and weight lifters take creatine supplements as part of their training programs. Creatine is a natural substance that is... How to Take Kre Alkalyn Kre Alkalyn is a supplement that has revolutionized the bodybuilding world. It has become extremely popular because it is more potent than... How to Cycle Creatine Creatine cycling involves four days to a week of creatine loading, followed by a three week maintenance phase, and then a week... How to take creatine to get bigger muscles If you want to get bigger muscles, there are supplements you can take that will help get you to your goals quickly.... Proper Way to Take Cellmass Bio-Engineered Supplements & Nutrition (BSN) manufactures and sells its Cellmass creatine-containing sports supplement. Creatine is a naturally occurring enzyme used in human... How Do You Take Creatine? Creatine is taken in phases, as the first phase consists of loading the system, and the doses are gradually reduced over the... How to Use Creatine When using creatine, always keep the body well hydrated, take about 0.3 grams of creatine per 2.2 pounds of body weight and...
1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2 4.3 4.4 4.5 4.6 4.7 4.8
Kreatin je prirodno jedinjenje koje se nalazi u telu , uključujući mišiće. Nedavno je dobio dosta publiciteta zbog svoje sposobnosti da poveća izdržljivost, čvrstinu i jačinu mišića kada se uzima kao suplement, odnosno dodatak ishrani. U ovom tekstu ćemo jednostavno da vam opišemo kako treba piti kreatin. Počnite sa fazom punjenja. Faza punjenja varira između 12 i 20 g u zavisnosti od vaše težine, učestalosti i inteziteta vežbanja. Što ste krupniji i što češće i intenzivnije vežbate, veća je i doza. Uzimajte kreatin u podeljenim dozama. Probajte tri ili četiri puta na dan. Nastavite sa fazom punjenja pet dana. Pređite na fazu održavanja nakon što ispunite fazu punjenja. Opet, doza održavanja zavisi od vaše težine, učestalosti i intenziteta vaših treninga. Faza održavanja iznosi između 4 i 12 g dnevno. Uzimajte u podeljenim dozama tri ili četiri puta dnevno. Uzmite kreatin odmah posle vežbanja jer će vam se mišići brže popraviti. Uzimajte ga od jedan do tri meseca, a posle toga napravite malu pauzu. Pijte vodu kada koristite kreatin, da bi izbegli neželjenu dehidrataciju. A pored toga, olakšaćete i apsorpciju.