The vast majority of creatine in the body is stored in muscle cells, where it picks up a phosphate molecule to become creatine phosphate. (Fruits and vegetables don’t contain creatine, which is derived from the Greek word for meat, kreas.)
#Creatine on off days how to
So how can you determine whether it belongs in your supplement stack, and how to best use it to achieve your goals? Read on.Ĭreatine (or methyl guanidinoacetic acid) is a combination of three amino acids (L-arginine, L-glycine, and L-methionine), and is produced naturally by the body in the liver, kidneys, and pancreas.Ī healthy, active person makes about two grams of it a day, and most people (except vegans and many vegetarians) consume an additional gram or two per day from animal products, including fish, chicken, pork, beef, and lamb. Studies even suggest potential recovery benefits for endurance athletes, and that broad applicability fuels a growing demand for a supplement that already brings in more than 400 million dollars a year. (And women, the odds of it transforming you into a 250-pound human bulldozer are roughly equivalent to you being abducted by aliens.) “It’s also one of the few proven ergogenic aids, and it works in multiple sports settings-from football to sprinting to weight training.” “It’s one of the safer supplements that has ever been studied,” says Francis Stephens, Ph.D., a Beachbody scientific advisor and an associate professor of metabolic and molecular physiology at the University of Nottingham, in England. Indeed, many people who tout creatine’s ability to delay fatigue, enhance strength and power, and boost muscle growth will also tell you that it can damage your kidneys, cause cramps and bloating, and turn women into linebackers.įortunately, it’s also one of the most researched substances in the history of sports nutrition, and the weight of scientific evidence is clear. Like the Patriots’ former quarterback, its performance in sport and fitness is beyond question.īut it’s also the focus of so much fallacious hearsay that it can be tough to figure out what to believe, and whether it’s even worth your attention. With that said, it's important to highlight that creatine monohydrate has the most evidence behind it to support its efficacy.If creatine were a celebrity, it would undoubtedly be Tom Brady. What is the best form of creatine?Īlthough several forms of creatine have been investigated, there is no indication that there is a best form. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals. Stomach cramping can occur when creatine is supplemented without sufficient water. Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels or for those who are non-responders to the lower 5 g/day dose. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).įor a 180 lb (82 kg) person, this translates to 25 g/day during the loading phase and 2.5 g/day afterward, although many users take 5 g/day due to the low price of creatine and the possibility of experiencing increased benefits. Another option is micronized creatine monohydrate, which dissolves in water more easily and can be more practical.Ĭreatine monohydrate can be supplemented through a loading protocol. There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. More research is needed in these areas and on other cognitive measures before creatine can be said to be effective. Creatine may also improve working memory, though likely only for people with below-average creatine levels, such as vegetarians and older adults. Creatine appears to reduce mental fatigue in scenarios such as demanding mental activity and sleep deprivation. It has also been tested for effects on anaerobic running capacity in many studies, the results of which are rather mixed but generally suggest a small improvement in performance.Īlthough creatine has been researched far less for cognitive performance than physical performance, it may have benefits in some contexts. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. Creatine is well researched for this purpose, and the effects are quite notable for a supplement.
The primary benefit of creatine is an improvement in strength and power output during resistance exercise.
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