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To avoid potential side effects, experts recommend taking 5g of creatine daily long-term. This maintenance dose has been shown in practice to provide benefits without the side effects of a large dose.
The side effects of taking creatine are typically next to nothing, experts agree. If anything, it *might* cause water retention temporarily. “It has to do with the osmotic process of bringing ...
Creatine supplements are marketed in ethyl ester, gluconate, monohydrate, and nitrate forms. [40] Creatine supplementation for sporting performance enhancement is considered safe for short-term use but there is a lack of safety data for long term use, or for use in children and adolescents. [41] Some athletes choose to cycle on and off creatine ...
It’s a favorite supplement of bodybuilders and gym-lovers, but can cyclists benefit from creatine supplements? We have the info you need. All About Creatine Supplements and Whether They’re a ...
Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone. [ 27 ] While generally considered safe, long-term or excessive consumption of creatine may have an adverse effect on the kidneys , liver, or heart and should be ...
Creatine requires a delivery system for cell uptake. [ citation needed ] An example is arginine alpha-ketoglutarate . [ citation needed ] Arginine alpha-ketoglutarate itself is a chemical compound that is supposed to increase the blood flow to muscles and therefore, increase nutrient delivery to muscle cells.
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