Skip to main content. Permanent intake — creatine in low doses We recommend using creatine continuously. Charging phase not recommended Many articles can be found on the Internet which advise against the continuous intake of creatine and instead recommend a so-called charging phase, beginning with a higher dosage and then reducing the dose after five to seven days.
More categories All. You may also be interested in What is creatinine? This cycle then only lasts long enough for the oxidative system to ramp up. Creatine supplementation does almost nothing to enhance endurance in performance[], but even relatively short exposure to supplementation can improve sprint and power performance[].
Supplementation, however, seems to have the ability to help here. There are several different types of creatine supplements on the market. No other version has been tested to the degree of creatine monohydrate CM , and no other creatine spinoff has proven to be nearly as effective.
Creatine monohydrate is incredibly well-studied—and nearly every study referenced in this article utilized CM. Other forms of creatine may be more soluble, but that has nothing to do with effectiveness. Creatine monohydrate is simply your best—and cheapest—choice. Researchers initially found that 20 grams per day of creatine, taken for five days, successfully raised muscle creatine content by percent.
The same protocol—20 grams per day, then maintenance of supraphysiological concentration with grams daily after that—has been used since [43] with little to no deviation in the research. Consider the fact that a pound male 70 kilograms will burn through about two grams of creatine naturally every day[44]. Since 95 percent of creatine exists within muscle tissue, the average resistance-trained athlete would require greater amounts of creatine just to maintain normal cellular levels.
After using more advanced methods of determining intracellular creatine levels in , however, researchers found that after two weeks of using the standard protocol, intracellular creatine levels returned to baseline[46]. The 20 grams-per-day mark was little more than an arbitrary choice by early investigators, and for some reason, it stuck. Even researchers using formulas accounting for bodyweight and body mass still assumed that a pound man should take 20 grams of creatine per day.
Nobody tested this assumption. Humans carry about two grams of creatine per kilogram of lean muscle mass one gram per pound. To hit this level, a pound male would need about 25 grams of creatine supplementation. For a pound male carrying 60 pounds of lean muscle, a reasonable calculation would be:.
It is used to increase muscle mass, boost strength and enhance exercise performance. Creatine has many benefits for health and performance. It can help you gain muscle, increase strength, and improve brain function, to name a few. There are many myths regarding the safety and side effects of creatine.
The truth is that creatine is actually very safe. Learn why a creatinine urine test is done, how to prepare for it, what to expect during the test, and how to interpret the results.
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Creatine is an effective and well-researched supplement. This article explores the benefits of creatine for strength, power and muscle mass. Looking for a supplement to boost your exercise performance?
Creatine monohydrate is a great option. Here's why it's the best form of creatine you can…. Creatinine is a chemical waste product of creatine, an amino acid made by the liver and stored in the liver. Learn more about what causes low…. Health Conditions Discover Plan Connect. This compound is stored in your muscles and used for quick bursts of energy. This article examines the benefits and side effects of the creatine loading phase.
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