Should I take it? How much? Is it only for bodybuilders? Will it make women bulky? Doesn't it just fill your muscle's with water? Will it make me stronger? Is it legal for competition, or is it banned?
These are just some of the questions revolving around the well-known supplement Creatine. Yes it is safe, for anyone. I personally took it in high school, and did reap the benefits. Creatine Monohydrate is one of the most heavily studied supplements ever, and is safe and effective.
Creatine is a naturally occurring substance in the body, absorbed from animal meat. Creatine is allowed in all forms of competition.
HOW: There is a recommend way to take it, which is efficient and easy. Hultman's research instructs the loading phase first; 0.3 g/kg(.14g/lb) of body weight(20-25g) daily, which takes place over the first 5 days taking the supplement. The second phase is the maintenance stage, 0.03g/kg(.014g/lb) of body weight(2-2.5g) daily, which is kept up until you no longer want it in your system(it will take some time to lower your body's creatine level since it has adjusted to the higher intended amount). Taking over the recommended supplementation amount will not give any extra benefits, it will just be expensive urine.
WHY: Research from Garazhian, "Results showed body mass and lean tissue mass increased to a greater extent with training in Creatine compared to placebo(non-creatine) group. There were no significant changes in percent body fat for either group. Creatine group demonstrated greater improvement in 1RM(repetition max) of squat, bench press and arm flexors than placebo(non-creatine) group. Creatine group demonstrated greater improvement in 1RM of squat, bench press and arm flexors than placebo(non-creatine) group."
People with kidney disease, high blood pressure, or liver disease are not recommended to supplement Creatine. Always consult a healthcare provider prior to supplementing anything.
These are just some of the questions revolving around the well-known supplement Creatine. Yes it is safe, for anyone. I personally took it in high school, and did reap the benefits. Creatine Monohydrate is one of the most heavily studied supplements ever, and is safe and effective.
Creatine is a naturally occurring substance in the body, absorbed from animal meat. Creatine is allowed in all forms of competition.
HOW: There is a recommend way to take it, which is efficient and easy. Hultman's research instructs the loading phase first; 0.3 g/kg(.14g/lb) of body weight(20-25g) daily, which takes place over the first 5 days taking the supplement. The second phase is the maintenance stage, 0.03g/kg(.014g/lb) of body weight(2-2.5g) daily, which is kept up until you no longer want it in your system(it will take some time to lower your body's creatine level since it has adjusted to the higher intended amount). Taking over the recommended supplementation amount will not give any extra benefits, it will just be expensive urine.
WHY: Research from Garazhian, "Results showed body mass and lean tissue mass increased to a greater extent with training in Creatine compared to placebo(non-creatine) group. There were no significant changes in percent body fat for either group. Creatine group demonstrated greater improvement in 1RM(repetition max) of squat, bench press and arm flexors than placebo(non-creatine) group. Creatine group demonstrated greater improvement in 1RM of squat, bench press and arm flexors than placebo(non-creatine) group."
People with kidney disease, high blood pressure, or liver disease are not recommended to supplement Creatine. Always consult a healthcare provider prior to supplementing anything.