Category Archives: Supplements

Adding supplements to your balanced diet.

suplWe must have often come across doctors advising us to take a balanced diet comprising of all the necessary vitamins and minerals. However, it is always not possible in the busy, practical life. It is always not possible to calculate and cook or eat food according to the various vitamin and mineral requirements. We as laymen do not even have the apt knowledge to facilitate a balanced diet either.



Therefore we always find ourselves having certain diseases due to the lacking of a certain vitamins or minerals. Moreover, few people may require a certain vitamin or mineral more than the other. Therefore during these situations we resort to an external supply of those particular vitamins or minerals. Supplements are these external intakes. They are different kinds of supplements available. They are Calcium tablets, Omega -3 tablets, vitamin tablets, insulin tablets and injections, etc. According to the need and requirement of the body, one has to choose which vitamins or minerals they want to intake. Supplements are increasingly growing popular because these are harmless. They are not medicines; therefore, do not provide any side-effects either. They just supply the essential minerals and vitamins externally to the body and help the person concerned in coping up with the deficiency. Therefore supplements are proving to be very useful.

Taking creatine monohydrate:

The way of taking is very important and the result depends of it. The special method is divided into 2 stages.

The first (also called loading phase) is recommended for anyone taking creatine for first time. As the name suggests in this step you will load creatine in the muscles. Its continues is 4 – 7 days in which you should take about 20g – 30g per day as the best way for this is with water or fruit juice. This dosage you can split on 4 / 5 smaller (e.g. daily dosage of 20g broken in 4 times a day = 5g per taking).

Then begins the second stage in which you should take 2 / 5 / 10 g daily – in dependent what is your weight (0.03 grams per kilogram of weight) so the muscle will stay loaded (larger doses of 15 g will not cause better effects, so that is unnecessary).

creatineIf you want to skip the first “loading” stage just begin with doses of 5 – 10g a day. So again you will get the desired results but when you do the loading phase they come faster.

It is best to combine creatine with simple carbohydrates (fruit juice) and to be taken half an hour before the workout.

It is important to note that bigger single dose does not guarantee a better effect. The reasonable monohydrate single dose is 5 grams.

Taking Creatine pyruvate:

Such as “creatine monohydrate” but the dosage is decreasing with 20 – 30%.

Taking Creatine phosphate:

Such as “creatine monohydrate” but the dosage is decreasing with 50 – 70%.

Taking Kre alkalyn:

Usually it is taken in 1,5-3 grams a day without loading period, but it is recommended to follow dosage on the label.

Taking Creatine malate:

Adhere to the prescribed dose.