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This is known as a loading phase and can come with some temporary adverse side effects, ... more research is needed to support the benefits of loading (or large doses) of creatine without side ...
After the 5–7 day loading phase, muscle creatine stores are fully saturated and supplementation only needs to cover the amount of creatine broken down per day. This maintenance dose was originally reported to be around 2–3 g/day (or 0.03 g/kg/day), [ 20 ] however, some studies have suggested 3–5 g/day maintenance dose to maintain ...
These top creatine supplements can boost your exercise performance and help you build stronger muscles faster from brands like Thorne, Onnit, and Gnarly. 11 Creatine Supplements to Help You Build ...
The second step of the process, producing the actual creatine molecule, occurs solely in the cytosol, where the second enzyme, S-adenosylmethionine:guanidinoacetate methyltransferase (GAMT), is found. The creatine is then transported through the bloodstream and taken up through sodium-dependent creatine transporters by cells that require creatine.
A 70 kg man contains around 120 g of creatine, with 40% being the unphosphorylated form and 60% as creatine phosphate. Of that amount, 1–2% is broken down and excreted each day as creatinine. Phosphocreatine is used intravenously in hospitals in some parts of the world for cardiovascular problems under the name Neoton, and also used by some ...
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