In strength sports, creatine monohydrate is one of the basic supplements. Dozens of reputable scientific studies have proven the high effectiveness of the substance in the development of muscle mass, strength and endurance. Creatine Maxler is a necessary supplement that can significantly accelerate progression and change proportions in a short time, giving aesthetics and impressive muscle volume.
Impact on the body
Creatine accumulates fluid in the body, regenerates ATP molecules (adenosine triphosphate, involved in metabolism and energy in the body) and at the same time neutralizes acids formed during physical activity, causing muscle fatigue and reducing blood pH levels. In addition, creatine is credited with activating glycolysis (the process of glucose oxidation). Under the influence of the substance in question, there is also an increase in total body weight, kidney dysfunction and weakening of bone tissue when consuming excessive doses.
The peculiarity of creatine is the accumulation of the effect: you will not feel an immediate result after taking it, but with regular, long-term use, its effect on the muscles will not take long. So, creatine is the number 1 sports nutrition.
The use of creatine in sports
As noted above, creatine is widely used in the sports world. If an athlete strictly follows the rules for using the supplement, he gets a high positive result from it. This is an important point, since the result that a person involved in sports wants to get depends on the total number of techniques.
Creatine is similar to regular whey isolate. The similarity concerns not only the structure of the additive, but the rules for its use. Experts note two basic rules for taking the drug:
- Consume 5 grams every six hours, first diluted in juice or warm water;
- Take 10 grams every 12 hours.
These are general rules that all beginners need to follow. Later, the prescribed dosage can be slightly increased, adjusting it in a certain way to suit yourself. In the process of changing the amount consumed, it is important to rely on your own feelings.
What effect can I expect from taking creatine?
Regular consumption of sufficient amounts of creatine will provide:
- Increased muscle strength. Creatine is a source of quick energy when performing various strength exercises. Thanks to its “consumption”, ATP is saved, due to which strength indicators inexorably increase.
- Increase in muscle volume. The use of creatine promotes the active accumulation of water in the muscles. As a result, they quickly become voluminous.
- Increasing the rate of muscle tissue growth. The quality of the nutrient medium for muscle fibers - sarcoplasm - is improved due to the accumulation of water in the muscles under the influence of creatine. That is why an increase in “building material” leads to faster recovery and muscle growth.
- Increase testosterone levels. Numerous studies confirm an increase in the level of this hormone in men when taking creatine (by about 22%).
Properties of creatine
Creatine is one of the few supplements whose effects can be felt after the first week of use. It is ideal for strength sports and affects anaerobic capacity. Along with protein mixtures, the supplement is recognized as one of the safest and most effective. Despite frequent attempts by manufacturers to create more effective forms (malate, citrate and others), monohydrate has gained maximum popularity. With an effect that is in no way inferior to other forms, the monohydrate has an extremely low cost.
Best Creatine Supplement Brand
Creatine Maxler is a high-quality monohydrate from a well-known manufacturer that will significantly improve the quality of training and the rate of progression. The company produces only monohydrate, as the most proven, studied and affordable form of creatine.
Main properties of the additive:
• Increases strength indicators;
• Increases strength endurance;
• Significantly improves peak performance in anaerobic exercise and delays the threshold for muscle failure (due to buffering of lactic acid);
• Improves muscle fullness due to cell hydration.
Important! Creatine Maxler increases the synthesis of anabolic hormones (testosterone and somatotropin). This gives an even more pronounced effect on the growth of strength and muscle mass. Creatine also has the ability to reduce myostatin levels, accelerating natural lean muscle growth.
The main effect of increasing muscle mass is primarily associated with fluid retention in muscle cells. Research shows that additional hydration not only has a beneficial effect on increasing volume, but also speeds up muscle recovery after exercise.
Daily requirement
The average daily requirement for creatine for an athlete is 2-4 grams. It does not matter how the required dose will be replenished - with food or in the form of a sports supplement. This amount of creatine is found in 200-300 grams of red meat. Thus, only active meat eaters who eat large amounts of meat every day do not lack the creatine necessary for their muscles. Everyone else, especially vegetarians, is advised to opt for sports nutrition.
Eating foods that improve creatine absorption
In order for the monohydrate to be transported to muscle fibers with minimal losses, it is consumed with some natural products. They have a beneficial effect on the absorption of creatine. Insulin especially helps in this situation. Its work forces cells to absorb transported substances. However, to start the production of this hormone, it is necessary to carry out appropriate stimulation.
Foods high in glucose trigger insulin best. Most often in sports nutrition they use:
- simple carbohydrates: honey, fruits, juices;
- protein;
- amino acids.
Some manufacturers produce combined creatine. It already contains these substances. In addition, other beneficial vitamins are added to the cocktail. For example, herbal extract demonstrates high efficiency.
Compound
Maxler Creatine is a sports nutrition product made in Germany. Having proven itself for a long time, today this brand is familiar to, perhaps, every athlete. The main ingredient is creatine monohydrate. "Maxler" is available in powder form , has no taste, and is easy to store in almost any conditions. This creatine is an ideal supplement for keeping the body in good shape during excessive physical activity.
What can you take it with?
If creatine is taken in tablet form, everything is extremely simple. The supplement is washed down with the required amount of water. With powder everything is much more variable. Many bodybuilders simply add it to their water. Additionally, it can be sweetened, since the powder is slightly bitter. The supplement is also often consumed with juice. This is due to the fact that the combination of a substance with carbohydrates leads to much faster absorption of its individual components. It is best to use juices that are as sweet as possible. An acidic environment will negatively affect the structure of creatine.
Do not combine the supplement with hot drinks. This combination will negate the entire effect of creatine. Another “pest” for monohydrate is milk. This is due to the presence of casein protein in it. Also, you should not mix creatine with coffee, as it has a detrimental effect on the substance.
Do not take creatine with coffee
Often, manufacturers immediately create a cocktail of supplements that include creatine and carbohydrates. However, it is cheaper to buy them separately and finish them yourself. This is convenient because the athlete himself decides what to drink creatine with and can choose the appropriate dosage for a specific situation.
Creatine "Maxler": how to take
For more effective absorption, it is recommended to use it diluted in a large amount of liquid: water, non-acidic juice, energy drink.
To prepare a single serving, you need to dilute 5 grams of powder (Maxler creatine) - 1 tsp. with a slide - in a glass (200-250 ml) of liquid (water, juice, energy drink). The resulting drink should be consumed throughout the day, preferably after training (one serving per day).
The use of Maxler Creatine imposes some restrictions: caffeine-containing drinks and foods should be avoided for the entire duration of taking this supplement.
Pros and cons of creatine
Advantages,
for which Maxler creatine should definitely be included in the list of used training supplements:
• Quick effect. The first increase in strength and endurance is noticeable after 7-8 days;
• Peak effect from taking the supplement is observed at 3 weeks;
• Can be taken in long courses with short periods of rest;
• The most profitable additive in the industry in terms of price and effectiveness;
• Increases strength, endurance and muscle size;
• Has no side effects or contraindications (only when used in recommended dosages).
The cost of a daily serving of Maxler Creatine in powder form is 7.4 rubles. At this price, the supplement is a direct competitor to Optimum Nutrition Creatine. An equivalent portion in the form of capsules costs about 25-27 rubles. This can be considered a disadvantage of the encapsulated form.
Capsules are the most convenient form for taking creatine.
The disadvantages of creatine include:
• Unpleasant taste (only for Creatine Maxler, which is available without flavoring);
• Poor solubility in water;
• Gradual weakening of the effect during long courses;
• Inconvenient to take the supplement in powder form;
• Less effective during drying period.
A conditional disadvantage can be called the property of a substance to crystallize. Despite the long shelf life of the supplement (3 years), when it gets wet, creatine will gradually begin to clump into large pieces. This may make taking creatine powder more difficult to take and reduce your comfort. Therefore, it is recommended to buy the additive in a jar and pour it in small portions into a separate container (to minimize the entry of air and moisture into the packaging).
Compatibility with other sports nutrition
A pleasant feature of sports nutrition (Maxler creatine) is the possibility of taking it simultaneously with other supplements: amino acids, gainers, proteins, as well as various complexes recommended for use before training.
You should also pay attention to the fact that when using juices as the basis of the drink, the rate of absorption of creatine increases. However, even in combination with water, it is perfectly absorbed, albeit somewhat slower.
It is not advisable to take the supplement simultaneously with fat-burning drugs, since creatine itself promotes weight gain.
Duration of the course
Most athletes and coaches allow the possibility of using creatine on an ongoing basis, although the athletes themselves note after about 2 months of daily use a clear decrease in the sensitivity of muscle tissue to the substance. To prevent a decrease in the sensitivity of myocytes, it is recommended to take a 6-week course, which is alternated with a 4-week break.
Author Maria Ladygina
Scientific consultant of the project. Physiologist (Faculty of Biology, St. Petersburg State University, bachelor's degree). Biochemist (Faculty of Biology, St. Petersburg State University, Master's degree). Hatha yoga instructor (Institute of Human Resource Development Management, GENERATION YOGA project). Researcher (2013-2015 Ott Research Institute of Obstetrics, Gynecology and Reproductology, work with markers of female infertility, analysis of biological samples; 2015-2017 Research Institute of Highly Pure Biological Products, drug development) Author and scientific consultant of websites on healthy lifestyle and science (in field of life extension) Since 2019, scientific consultant of the Cross.Expert project.
Is creatine a sports nutrition suitable for everyone?
It should be borne in mind that the positive effect of taking creatine is not always observed. This is observed mainly if the athlete trains for endurance. It has been proven that the best results can be achieved by following a vegetarian diet. Thus, we can conclude that those whose daily diet contains large amounts of protein (especially red meat) are least susceptible to creatine.
So, let's summarize. To achieve the best results from taking Maxler creatine, you should temporarily stop eating meat. It is better to leave endurance training, but you should “hit” the body with strength loads with heavy weights. If you follow these simple rules, the result will not be long in coming.
Professional opinion
Experienced trainers advise dividing creatine intake into loading and special maintenance periods. In the first case, the product is used to effectively accumulate the substance in the body so that a reserve of the component is formed. The loading phase usually lasts a week, after which a special maintenance period immediately begins. It is necessary to stabilize the general condition of the body.
If you study the reviews of professionals, it becomes clear that it is not always necessary to divide the use of a substance into these two phases. You can take an equal dosage every day. This will reduce the likelihood of side effects from taking creatine.
When determining the system for using the drug, it is important to rely not only on the reviews of specialists, but also on the instructions for the drug. Directions for use may vary slightly depending on the manufacturer
The effect of creatine will be active only if you simultaneously maintain a properly balanced diet and include physical training in your daily regimen.
Side effects
The use of Creatine Maxler should be started only after consulting a doctor and undergoing a minimum examination. There are direct contraindications to the use of such a product to improve muscle structure:
- Minority. Pregnancy and breastfeeding;
- Diseases of the gastrointestinal tract, liver and kidneys;
- Disturbance of water and salt processes in the body.
Creatine monohydrate Maxler causes adverse reactions only with regular overdoses. If this factor is present, a person may experience disturbances in the liver and digestive system.
