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Supplement companies direct creatine loading when starting. Experts breakdown what creating loading is, whether or not you should do it, and side effects. ... and side effects. Skip to main ...
This is known as a loading phase and can come with some temporary adverse side effects, like cramping. Creatine supplement plus resistance training yielded the best results.
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 ...
Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose.
Regarding creatine side effects. It's important to know what the true side effects are. People who use creatine may be taking other drugs or supplements that might be causing some of the side effects that are purported to be from creatine. For example, a high number of creatine users are bodybuilders who also take steroids.
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 ...
This study details how women store 70 to 80 percent less creatine than men, and how hormone fluctuations (during menses, pregnancy, post-partum, during and post-menopause) affect creatine in the body.
Supplementation of creatine increases skeletal muscle creatine levels, this boosts performance by increasing the rate at which adenosine triphosphate can be replenished from adenosine diphosphate, thereby increasing maximal power output. [24] Potential side effects include gastrointestinal cramps, weight gain, fatigue, and diarrhea. [26]
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