The only clinically reported side effect of creatine supplementation is weight gain (due to increases in intra-cellular water concentration), which typically, is a goal of creatine users. Follow a loading protocol and then maintain your creatine levels by consuming 3-5 grams per day. Timing is not really a make-it-or-break-it factor with creatine supplementation. Creatine has been linked to beneficial effects in mice with Parkinson’s, preventing 90% of the typical drop in dopamine levels. However, there is no evidence that it has the same effect in humans ( 29). A key factor in several neurological diseases is a reduction of phosphocreatine in your brain ( 29).

Strength, muscle size and performance. Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition. Creatine is a powerful muscle-building aid, but finding the right blend for your body can take some experimentation. Try buying a small amount to see how you like it before investing in larger tubs – this way you’ll get great results without breaking the bank! This "next question" is where the confusion usually begins. How should I take creatine for the best results? Is a loading phase necessary? Is it better with carbs or protein? How do I calculate my creatine dosage? The questions go on and on. The most conclusive research has been conducted in individuals undergoing hemodialysis, a medical treatment that may cause muscle cramps. Researchers noted that the group taking creatine experienced a 60% reduction in cramping ( 9).We’ve already discussed different formats – such as Creatine HCL and Monohydrate – but the basic idea is that they share benefits. This means that you can compare doses 1-1, so that’s not a huge concern. Maybe you’re in a rush in the mornings, you don’t want to play around with teaspoons, or you just dislike the taste. If any of those are you, then you probably want to lean towards Creatine pills or capsules. You can take creatine every day, even on non-training days. Supplementing with creatine spikes your phosphocreatine stores, which can help with ATP production. You should take 20 grams of creatine daily for 5-7 days and follow it up with 3-5 gram doses to achieve muscle saturation. What is the best time to take creatine?

Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines. There is some research showing increased uptake if taken with carbs or protein, but it will work without these additives, as long as you take it consistently.[2] However, if you're trying to do a brief loading protocol, like 2-3 days instead of the normal 5-7, taking it with carbs is probably a good idea. Powder is more affordable, and we know that month on month the supplement shopping list can add up.

What Is Creatine?

While more research needs to be done, creatine has been shown in several studies to have a positive effect on mood. According to the Journal of the International Society of Sports Nutrition, creatine has been shown to improve mood and alleviate symptoms of depression in adolescent females. Additionally, another study demonstrated that creatine boosted mood in patients with Parkinson's Disease. Creatine was also shown to reduce mental fatigue in healthy individuals and improve mood and reduce fatigue in sleep deprived individuals in a clinical trial published in the Journal of Psychopharmacology. Does creatine help you lose weight? Creatine is not a steroid and is not similar to steroids in its effect on the body. Steroids are considered drugs while creatine is considered a natural supplement. Anabolic steroids are a synthetic form of testosterone and can increase muscle mass by increasing muscle protein synthesis through influencing the genetic expression of muscle-specific genes. Supplementing with creatine also increases muscle protein synthesis, but by pulling water into your muscle cells. Creatine also increases ATP production, and this over time can lead to increased muscle mass through increased training performance. Is taking creatine good for you? When it comes to understanding creatine monohydrate’s make-up, it’s essential to look at it from two perspectives – the body’s version of creatine and the creatine that’s manufactured synthetically. McMorris T, Harris RC, Swain J, Corbett J, Collard K, Dyson RJ, Dye L, Hodgson C, Draper N. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). 2006 Mar;185(1):93-103. doi: 10.1007/s00213-005-0269-z. Epub 2006 Jan 17. PMID: 16416332. Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17% ( 39).

Synergistic compounds like beta-alanine or caffeine would be considered, as well as anything else that comes up. We’re not expecting anything dramatic, but if you can get extra benefits without extra costs, that’ll be a plus. Creatine Pills vs Creatine Powder Most creatine powder supplements are single-ingredient supps, meaning they deliver 100 percent creatine per serving. Creatine Powder and Pills The human body produces some creatine naturally and it’s also present in some foods such as red meat, but only in small amounts, making supplements a good option for those who train regularly. What forms does creatine come in? Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021, February 8). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. Retrieved November 19, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/ This slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. Interestingly, some experts even suggest creatine may protect against this condition ( 26).Talk to a healthcare provider before you take creatine. They’ll likely conduct a physical examination and ask questions, including: However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys ( 15). PC functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle. When our muscles run out of creatine, our short-term, high-intensity energy system shuts down and our muscles are no longer able to produce force. What doesn’t go up in a puff when you lift the lid can cling to the sides and corners, and can sometimes congeal in the shaker.