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Below is a more thorough and detailed explanation of these benefits and the research that supports them.
There is no evidence to suggest that creatine reduces appetite. Is it dangerous to take creatine in a hot climate? Thus, it stands to reason that either creatine monohydrate or ethyl ester will work and have very similar effects with creatine monohydrate holding a very slight edge in terms of efficacy and cost per serving. 7. Best Creatine Monohydrate ProductsIf you want to get another one to 2 grams of creatine from your diet, you have to eat a lot of protein,” notes Patton. “So, that’s why people take the supplemental form of creatine.” Is creatine bad for you? Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. 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? 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).
For years the media has portrayed creatine as a dangerous, poorly understood supplement and that long-term use may result in bad health outcomes. Unfortunately for the mass media, they arrived at their conclusions from a small sample size, namely the ever famous experiment of “n=1”. In summary, there is growing body of evidence showing that creatine supplementation, particularly when combined with exercise, provides musculoskeletal and performance benefits in older adults. Is creatine only useful for resistance / power type activities? Related: Muscle Building Over 40: Complete Guide & Training Program Does creatine monohydrate harm your liver? Theoretically, increased creatine in the muscle will increase performance in short, high-intensity exercise by increasing the capacity of our phosphagen system. This review also compared the world’s most popular sports supplements and concluded that creatine is the best one available. Its advantages include being less expensive and far safer than most other sports supplements ( 27).Despite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. This guide will give you the creatine monohydrate facts and answer any questions you have. Products that have third-party testing from organizations like NSF International and Informed Choice typically have a stamp of certification on the label. The standard dosage recommendation for creatine is 3-5 grams per day. Either of these amounts should be sufficient for all but the largest and most muscular athletes, particularly if they are getting the normal amount of 1-2 grams per day from their diet. But 5 grams is the most-studied dosage, and the dosage linked with the benefits most people are seeking from creatine usage. It's also the size of the scoops in most creatine monohydrate products! Compared to the loading method, taking the maintenance dose over a longer time may be more convenient, since it involves just 1 dose per day rather than 4–5 daily doses. Summary Yes you can. It would be analogous to taking it with whey protein and some carbs. If you enjoy milk and want to mix your creatine in it go right ahead! Is creatine carcinogenic?
Cognition and brain health. Creatine supplementation might improve performance during cognitive tasks, especially in older adults.
Who Is It Useful For?
The vast majority of speculation regarding the relationship between creatine supplementation and hair loss/baldness stems from a single study by van der Merwe et al. [ 61] where college-aged male rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day thereafter for an additional 14 days) experienced an increase in serum dihydrotestosterone (DHT) concentrations over time. Specifically, DHT increased by 56% after the seven-day loading period, and remained 40% above baseline values after the 14-day maintenance period. These results were statistically significant compared to when the subjects consumed a placebo (50 g of glucose per day for 7 days, followed by 30 g/day for 14 days thereafter). Given that changes in these hormones, particularly DHT, have been linked to some (but not all) occurrences of hair loss/baldness [ 62], the theory that creatine supplementation leads to hair loss / baldness gained some momentum and this potential link continues to be a common question / myth today. It is important to note that the results of van der Merwe et al. [ 61] have not been replicated, and that intense resistance exercise itself can cause increases in these androgenic hormones. In fact, studies have shown that creatine supplements can increase markers of athletic performance, including muscle power and strength, by 5–15% ( 8). Healthy aging
Similarly, a comprehensive review demonstrated a clear increase in muscle mass among those taking creatine, compared with those performing the same training regimen without creatine ( 27). Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. In a study that compared creatine monohydrate and creatine ethyl ester to placebo, both creatine monohydrate and creatine ethyl ester increase muscle levels of creatine with some evidence in the paper to suggest that creatine monohydrate may have actually been more beneficial. 10 From the 500+ studies done on creatine, there is no evidence to indicate that creatine monohydrate harms your liver. Additionally, there is no real mechanisms known by which normal doses of creatine monohydrate might harm the liver. What is CreaPure® creatine monohydrate?When you look through the data in the paper, it looks like every subject in the post group showed improvements, which was not the case in the pre group, suggesting taking creatine post-workout might be a better idea than taking it pre-workout. However, the differences were small and it really is the accumulation of the creatine the matters, not so much the timing.
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