Creatine Be Taken
Creatine supplements can help with the maintenance of muscle mass, but the question is: how long should I take them? Studies have shown that between three and five grams per day are the safest amounts. However, higher doses have not been studied for long-term safety, and it is best to consult with a dietitian or physician before beginning a creatine supplementation regimen.
Creatine is water-soluble and non-toxic. The addition of polyethylene glycol may help increase the absorption rate of the supplement. It was found that 20g daily in one-gram doses for five days increased the 1-rep max bench press of 22 untrained young men. The creatine-supplemented group was also able to maintain their body weight, but not their muscle mass. This might be of particular interest to those who compete in weight categories that require a strong upper body.
When used in combination with carbohydrates, creatine increases the synthesis of ATP. It also increases the production of energy in the body. Creatine is converted by the body to ATP quickly. The higher the amount of creatine in the muscles, the longer the muscle can sustain maximum effort.
How Long Should Creatine Be Taken?
Creatine monohydrate is best taken with carbs and protein, which maximizes absorption and retention. Steenge et al. recommend that creatine be taken with 50 grams of protein and 47 grams of carbs. This dosage will give you the greatest benefit. But, it is important to remember that creatine supplementation can have negative effects and should be taken under the guidance of a knowledgeable health care provider.
Creatine is one of the most popular supplements in the U.S. It is found in most sports nutrition supplements. It is particularly helpful for individuals who engage in high intensity exercises. However, it is important to note that the benefits of creatine supplements are only visible after the person begins an exercise program and meets the necessary intake requirements.
Creatine is safe to use at recommended doses, but consuming large amounts can damage the kidneys. As a result, creatine supplementation is not recommended for people with kidney disease or diabetes. If you are pregnant or breastfeeding, it is important to consult with a health care professional before taking creatine.
Creatine supplements may cause weight gain, but this could be due to water retention. While this may be temporary, it can affect your weight categories and center of gravity activities. It may also inhibit the body from producing natural creatine stores. Still, these risks appear to be relatively minimal. However, creatine supplementation should not be used for more than 6 months.