![]() Recommended amounts may vary depending on your weight ( 1, 2, 3). Studies suggest that 5 g of creatine monohydrate four or five times daily for 5–7 days is the most effective way to increase your muscle creatine levels. The most well-studied form is creatine monohydrate. People with renal issues may experience reduced kidney function.Ĭreatine supplements are widely available in brick-and-mortar stores and online. Research consistently shows that creatine is safe and effective in healthy individuals when consumed at recommended doses. As always, it’s best to consult a physician before using supplements if you have an underlying health issue or are pregnant or nursing. Overall, creatine is safe when taken at recommended dosages. In fact, some studies suggest that creatine may reduce dehydration, cramping, and your risk of heat-related illness ( 1, 2, 10). While it’s commonly believed that creatine may increase your risk of dehydration, cramping, and heat illness, current research contradicts these claims. If you have impaired kidney function, consult a doctor before taking creatine or other supplements. Since your kidneys metabolize creatine, creatine supplements may worsen kidney function in people with renal disease. Creatine may also cause temporary weight gain and bloating, as it may temporarily increase water retention in your muscles ( 1). Though rare, some people have reported gastrointestinal issues like nausea, vomiting, and diarrhea. Several studies demonstrate that creatine is safe over short- and long-term periods.Īccording to the International Society of Sports Nutrition (ISSN), up to 30 g per day for 5 years may be safe and is generally well tolerated by healthy individuals ( 2). Skipping a loading phase may also increase the amount of time it takes for you to reap the benefits of creatine. It’s possible to fully saturate your muscles with creatine without doing a loading phase, though it may take a few weeks longer. In the end, the researchers found that the students who took the performance supplement improved their back squats and bench presses, even without a loading phase ( 8). The researchers stated that a creatine loading phase wasn’t conducted because taking lower maintenance doses of the performance supplement would produce the same results. Over the 6-week study period, some students took a performance supplement containing 4 g of creatine and varying amounts of electrolytes. One small study involved male and female college students who were healthy and physically active. However, some research suggests they might benefit from similar dosing strategies ( 7). Studies on creatine use in people assigned female at birth are rare. Consequently, you may have to wait to see the benefits. Therefore, this method may take around 3 additional weeks to maximize your muscle stores compared to creatine loading. Older studies in male subjects determined that muscles can become fully saturated after taking 3 g of creatine daily for 28 days ( 5, 6). In fact, lower doses of creatine taken once daily can be equally effective at maximizing your stores of creatine - though it may take a bit longer. While the loading phase does pump creatine into your body, it may not be necessary to boost your total creatine levels. This rapidly increases your muscle stores. Summaryĭuring a typical creatine loading phase, you take in large amounts of creatine for up to 1 week. Some people may need more due to their greater muscle mass ( 1). Research shows that this regimen can effectively boost muscle stores of creatine by 10%–40% ( 2, 4).Īfter the loading phase, you can maintain your stores of creatine by taking a lower dose, which ranges from 3–5 g daily. This dose is typically divided into four or five 5-g servings throughout the day ( 1, 2, 3). One common approach is to take 20–25 g of creatine daily for 5–7 days. During this phase, you consume a relatively large amount of creatine over a short period to rapidly saturate your muscles. Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores. However, it’s possible to maximize your muscle stores by taking supplements. Your muscle stores of creatine are likely only 60%–80% full ( 2). If you eat a typical omnivorous diet, you take in about 1–2 grams (g) of creatine each day.
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