Title: Creatine supplement
What makes creatine an essential supplement?
Compelling evidence supports the safety of creatine monohydrate (monohydrate), as well as its ability to enhance power production and anaerobic endurance during weight training. Providing the body with creatine monohydrate increases creatine stores in the body, which are mainly located in skeletal muscles, thus increasing energy production.
Your cells use creatine to replenish adenosine triphosphate (ATP), which is the energy foundation of life, so creatine increases energy production. Creatine can improve strength and muscle control, thus enhancing physical fitness and mobility. In short, increasing your creatine intake helps your muscles perform better for a workout (and doing those last hard reps in a workout.)
The effect of creatine on androgens (male hormones) has also been investigated and most studies have confirmed that it has no effect. One study noted a slight increase in dihydrotestosterone (DHT) without a change in testosterone, which is a puzzling result that was not repeated again, and from this study it was concluded that it causes hair loss, although this matter was not mentioned in the study and was not scientifically proven.
Decades of research have shown that creatine is generally well tolerated by the body. The only negative effects reported are nausea, diarrhea and stomach cramps in people who take more than 10 grams at one time, and even at such high doses these effects are rare. However, if you find yourself particularly sensitive to creatine's digestive side effects, divide your daily dose and take it with some food and drink more fluids. You can also try micronized creatine monohydrate, which dissolves more easily in liquids than creatine monohydrate.
Creatine can cause water retention, which may increase body weight. This effect is harmless because it is in the muscles and not under the skin, which is considered a positive thing, and it is reversed when creatine supplementation is stopped. Theoretically, this water retention could harm people with a kidney disorder who are being treated with diuretics that cause water loss.
Measuring creatinine levels in the blood is used as an indicator of how well your kidneys are working, but getting high levels from creatine doses is not a sign that your kidneys are performing poorly. Current evidence does not support the widely held notion that creatine supplementation causes kidney damage, and this indicator may also increase with weight-bearing exercise. In both short- and long-term studies, we have found that daily doses of up to 10 grams do not impair kidney function in people with healthy kidneys. Even doses over 10 grams do not affect kidney function in people with healthy kidneys, but there are few studies on the effect of these doses above 10 grams for a long time.
How to take creatine:
Take 5 grams of creatine monohydrate (monohydrate) with food (other forms of creatine may be more expensive, but studies have not found them to be more effective). People with significant muscle mass can benefit from a dose of up to 10 grams per day, but this claim is not fully supported by evidence. For a daily 10-gram intake, take 5 grams twice a day.
Summary of creatine doses:
For people who exercise normally and moderately: the dose is 5 grams per day.
Massive and Massive Muscle: Two servings of 5 grams per day.
creatine supply (download)
Take a high dose for a few days (eg: 20-25g per day divided into 4-5 times for 7 days) and then move up to a smaller dose like 5g which can be taken indefinitely. This method is not necessary for the supplement to work effectively, although it can give a feeling of benefit faster, but things return to normal after a few weeks. This method may cause some more problems in the digestive system, and I do not find there is a need for haste unless you are going to compete in a sporting event in less than 10 days.
Some people do not respond to creatine. The creatine they take pretty much fails to get to their muscles. Keep in mind that even if creatine fails to get into your muscles, it can still benefit you in other ways like improving your body's methylation (methylation is a way for cells to help manage gene expression). You won't lose anything.
Alternative forms of creatine, such as creatine ethyl ester, have been marketed to people who don't respond, but they lack scientific evidence. The best way to reduce creatine unresponsiveness right now is to take 5 grams twice a day with protein and carbohydrates, preferably close to the time of muscle contraction (i.e. before or after exercise) to maximize absorption.
If you are not averse to creatine then you don't have to worry about the timing of your doses. But you must remember to take your dose with food to reduce the risk of stomach upset. Creatine can be added to any liquid, but it must be taken throughout the day because creatine degrades in liquids over time (the degradation increases as the temperature increases and the pH decreases). If you add creatine to hot liquid, increase your dose slightly to compensate for possible degradation. Creatine is a cumulative substance, so its timing is less important, and because it is a cumulative substance, it is not linked to the day of exercise. You can take it daily.
It should be noted that these are supplements, and their effect on body change may not exceed 5%, so it will not be the qualitative shift for your body. The basis is nutrition, exercise, and recovery. After taking into account these, consider supplementation.
In conclusion, the creatine supplement is very safe, especially for people who do not suffer from AD