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The basic nutrition supplements for beginners 3: Creatine and HMB
Someone who begins with his/her fitness life can feel completely lost in the world of nutrition supplements. On the market are thousands of products, but which of them you really need?
In this blog, which is the third part of our thematic overview, I will try to help you with the very primary orientation in the large offer of supplements: creatines and HMB’s. For this reason, the overview will be slightly simplified. But don’t worry, after a few months of experimentation with brands and flavors in different categories, you will get much better orientation.
Creatine products are taken by athletes to help as a supplement for those wishing to gain muscle mass and power.
I can say my experiences with ceratine are full of fun. I had a bad flu (maybe because of high intake of creatine monohydrate, which can reduce your immunity); a skin rash (after taking creatine kre-alkalyn together with insufficient intake of water in hot days – yes, my irresponsibility); and higher creatine ingestion leads also to indigestions and flatulence, which isn’t too much fun.
On the other hand, a lot of my friends use various types of creatine and they never experienced the side effects (maybe except for the most common negative side effect which is an increase in water weight). Some of them say that after they have taken creatine their power was increased. The others think that their muscles grow. But there is another group of people who don’t see any effect of creatine supplements. Creatine benefits can be very individual. The truth is that you have to try them in order to decide which one will suit you best. But never forget to drink lots of water to prevent the side effects.
There are many methods for creatine ingestion: a powder mixed with water, tablets or capsules. Just choose the form which will suit you best. Creatine monohydrate is “basic” and the most common form of creatine. Monohydrate is quite cheap, but it doesn’t work for everyone (I didn’t see any results on me). Fortunately you can try many other forms of creatine: kre-alkalyne, ethylester, hydrochloride etc. New studies have shown that the best results could come with the creatine con-cret, but I’ve never tried this product, because it isn’t distributed in Europe.
Creatine and/or HMB
Many people think HMB’s are much better than creatine. HMB is an amino acid with anti-catabolic effect which supports the body's ability to maximize protein breakdown. The HMB products are taken 3 times a day (in the morning, before your exercise, after your exercise and in the evening). You can find them in the form of capsules and tablets. Capsules have better absorption; tablets need longer time in your stomach.
Those who don’t see many results at taking creatine or HMB separately, they can try combination of both supplements. I try to use HMB’s in combination with creatine kre-alkalyn before my workouts. I can’t wait to see the results.
Finally, my advice for all supplement beginners: Don’t hurry up with trying all the supplements at once when you start your fitness life. Always when you feel that your progress slows down, try to search after new supplements.
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