I have just the one-week loading phase behind me (0.3g creatine / kg body weight, after 4-6g per day), and was able to make significant leaps in performance (!). (I must say that my training schedule was rather designed until recently on health than on muscle growth, and creatine is not the only food supplement that I take but. Who cares, below is a list)
The following effects are well known and I also could tell me:
+ Fatigue limit is pushed further backwards. I can workout longer and more (!) Operate intensively. Feel really an energy surplus, as I could tear trees.
+ Recovery period is much shorter. Little or no hangover even after intensive training.
-My Water consumption is higher, which is manifested by frequent thirst.
But I would recommend this product to bring in powdered form, rather than in capsules. As you get more for your money.
One more thing about the brands: Creatine Monohydrate is Creatine Monohydrate. If it exists on its own, then it does not matter which company comes. If the manufacturer abide by the law (and they usually do), then that's it, what it says on the package.
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Other supplements that I take myself and that might be of interest to others:
Vitamin C, 1g / day. Antioxidant, the infection rate of intensive sportsmen shown to reduce. Also has a thousand other useful properties; involved in many metabolic processes.
Vitamin B complex of 3-5 times the recommended daily allowance; Good for nervous / wellbeing, cell regeneration.
Omega 3 fatty acids 1-2g salmon oil / day
Zinc + copper 5 times the recommended. Daily dose, involved in many important metabolic processes. Is also required for protein synthesis. (One should take this combination together, there by increasing zinc intake, the organism gets less copper).
Protein isolate. Contains all essential amino acids. Muscles are made up of proteins.
Magnesium 300mg Take precautions against muscle cramps.
5-HTP, immediate serotonin precursor. Increases serotonin levels, boosts the mental well-being, raises the pain and endurance limit.
These regularly Solarium (or sun): Cancels proven psychological well-being. Absolutely necessary for endogenous vitamin D synthesis, which is involved in metabolic processes in the musculoskeletal system.
Experimentally I take plus: Q10, which also in the provision of energy plays an important role and is present in every body cell.
L-tyrosine, quasi-essential amino acid. Used to body own synthesis of catecholamines, especially dopamine and norepinephrine. Should have a positive impact on the motivation and the mental capacity for mobilization of energy reserves.
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One more thought to the officially recommended daily allowance: that is not a good indicator of the nutritional need, which should take an athlete. This recommendation is indeed given to * all * people 3-99 years of whether athletes or not. This may have nothing mean, and is tentatively scheduled, so that the last Sensibelchen nothing happens. Because you should inform other scientific (!) Sources prefer.
