Does creatine benefit elite athletes? Is creatine safe for your kidneys? Does creatine cause hair loss? When should I take creatine? What is creatine nitrate? Can creatine increase your testosterone levels? Is creatine a steroid? What beneficial compounds are primarily found in animal products? Does caffeine counteract creatine? What is the best form of creatine? Is creatine safe? What happens if I go off of creatine? If you're a weightlifter, you may consider implementing a loading phase to see faster increases in muscular strength, power, and size.
However, after one month, there is no difference in intramuscular creatine stores, whether an initial loading phase is completed or not. Unless you have an upcoming competition, my recommendation would be to take it slow. For weight-class athletes, avoidance of a loading phase may help ward off a large and less-than-desirable change in body weight as a result of water retention from using a higher dose of creatine.
Conversely, others may get a psychological boost from this initial increase in body weight—even though it's mostly water—because they feel "bigger.
Ciaran received his M. Does this avalanche of creatine do something magical to my muscles? Or is this all a ploy by the supplement companies to have me ingesting more creatine than I need to and thereby buy more?
To help alleviate my confusion self-imposed insanity? That said, if someone needed faster results e. In other words, if you needed to, say, look hulked for a high school pool party in a week, the loading phase might be a good idea. Your body actually makes its own creatine, by way of your kidney and liver, after you eat meat. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate ATP , which your body uses for explosive exercise.
Therefore, it may take around three more weeks to maximize your muscle stores using this method compared to creatine loading. Consequently, you may have to wait to see beneficial effects 2 , 6. Thus, it may also increase the time it takes to reap the benefits of creatine. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2. This strategy involves taking 20 grams of creatine daily for 5—7 days to saturate your muscles rapidly, followed by 2—10 grams daily to maintain high levels 2 , 6.
Some benefits of maximizing your creatine stores include 2 , 7 , 8 :. A loading phase is the fastest way to benefit from creatine. You may experience increased muscle gain and strength, improved athletic performance and a reduced risk of sport-related injuries. A number of studies demonstrate that creatine is safe over both short- and long-term periods 1 , 2 , 9 , According to the International Society of Sports Nutrition ISSN , up to 30 grams per day for five years may be safe and is generally well tolerated by healthy individuals 2.
Though rare, gastrointestinal issues such as nausea, vomiting and diarrhea have been reported. Creatine may also cause weight gain and bloating, as it increases water retention in your muscles 1 , 2 , 3.
Since creatine is metabolized by your kidneys, supplements may worsen kidney function in people with renal disease. If you have impaired kidney function, consult your physician before taking creatine 3.
In fact, some studies suggest that creatine may reduce dehydration, cramping and your risk of heat-related illness 2 , 11 , 12 , Overall, creatine is safe when taken at recommended dosages. Research consistently shows that creatine is safe and effective in healthy individuals when consumed at recommended doses.
Creatine supplements are widely available in stores and online. The most well-studied form is creatine monohydrate.
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