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To avoid potential side effects, experts recommend taking 5g of creatine daily long-term. This maintenance dose has been shown in practice to provide benefits without the side effects of a large dose.
Creatine supplements are marketed in ethyl ester, gluconate, monohydrate, and nitrate forms. [40] Creatine supplementation for sporting performance enhancement is considered safe for short-term use but there is a lack of safety data for long term use, or for use in children and adolescents. [41] Some athletes choose to cycle on and off creatine ...
Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone. [ 27 ] While generally considered safe, long-term or excessive consumption of creatine may have an adverse effect on the kidneys , liver, or heart and should be ...
Creatine can be an issue for people with kidney conditions, but in general, this supplement is considered safe. Welcome to the creatine craze. The supplement's health benefits may surprise you.
There are a few different forms, but creatine monohydrate is the purest. The other kinds likely have a bunch of extra stuff you don't need (and definitely don't need to pay for).
Creatine-alpha-ketoglutarate is a salt formed from alpha-ketoglutaric acid (AKG) and creatine. Creatine is a mass-produced fitness supplement that is supposed to increase the user's muscle mass, strength and power. Creatine requires a delivery system for cell uptake. [citation needed] An example is arginine alpha-ketoglutarate.