What's the best way to take creatine?Ĭreatine supplementation can be easily implemented into your daily routine.įirst things first, find a good quality supplement such as Naked Creatine which contains 100% creatine monohydrate and nothing else. Regardless, it’s best to consult with your doctor before taking creatine or any other supplement. Mayo Clinic states that the use of creatine, when taken in appropriate doses, is likely safe to take up to five years.Īs long as you don’t take too much creatine, it is a safe supplement with few reported side effects. The results found that consuming creatine immediately after exercise impacted body composition and strength more than before exercise. Participants were divided and placed in a group that took 5 grams of creatine either directly before exercise or a group that took the same amount after exercise for 4 weeks. If you’re wondering when to take creatine, one 2013 study wanted to determine if there was a difference between taking creatine supplementation before or after exercise. An older 2007 study recommends a “loading phase” when starting creatine at intake of about 0.3 grams per kilogram of body weight per day for at least 3 days.Īfter that, maintain elevated creatine muscle stores by continuing to take 3 to 5 grams per day. The purpose behind supplementing on rest days allows the creatine content of your muscles to elevate. Research has shown that taking creatine on both exercise and rest days can bring benefits. Should I take creatine every day or just on workout days? The creatine supplement group were capable of remembering longer numbers, with an improved number length of 8.5 digits compared to 7 digits in the non-creatine group. One in particular gave participants a backward digit span test, where the individual had to repeat in reverse order progressively longer verbal random number sequences. Other studies have shown that creatine supplementation assisted working memory. Not only that, but creatine supplementation can be effective in reducing the severity of mild traumatic brain injuries such as concussions. This includes times when you haven’t gotten enough sleep or during more cognitively demanding tasks. It’s believed that creatine is influential in situations where cognition is stressed. Since creatine is found in your brain, it’s no question that with supplementation your brain will utilize it.Īlthough more research needs to be done on this topic, a 2018 review did a comprehensive overview of the current knowledge on creatine supplementation and brain function. The same article also discusses creatine supplementation benefitting inflammatory markers and muscle soreness in marathon runners and individuals participating in intermittent anaerobic spring exercises. This combination helps with glycogen restoration, which is important to promote recovery after intense training periods. A 2010 study found that after 8 weeks of resistance training and creatine supplementation, strength on the bench press improved along with a reduction of myostatin (a protein that inhibits muscle cell growth).Īnother 2017 study found similar results, with creatine supplementation being effective in increasing lean tissue mass and upper and lower body strength during resistance training.Ĭreatine supplementation has the ability to recover from intense training and reduce muscle damage.Ī 2017 article published in the Journal of the International Society of Sports Nutrition states that ingesting 5 grams of creatine along with 47 to 97 grams of carbohydrates and 50 grams of protein helps with creatine retention. The combination of creatine and exercise can directly add to muscle mass. If you’re able to lift more weight in the gym, you’re going to create more muscle fiber tears that then rebuild and result in muscle gain. It’s believed that creatine enhances energy stores which is necessary for fueling exercise. The purpose of taking creatineĬreatine has been widely studied and here are the top benefits supplementation can bring. This is why creatine supplements are popular among active individuals in order to improve athletic performance and increase muscle mass. Your body converts creatine to phosphocreatine and stores it in your muscles to be used for energy. Your body is able to make it thanks to your liver, pancreas, and kidneys, but most people get it through eating seafood and red meat. Creatine is an amino acid that is found in your muscles and brain.
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