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The side effects of taking creatine are virtually non-existent, experts agree. One common misconception is that creatine causes water retention. However, there is no strong evidence to support ...
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.
The reason creatine supplements have long been associated with the gym is because creatine gives your muscles quick bursts of energy, especially when doing intense activities like lifting weights ...
Scientific studies have shown that creatine supplementation can increase the consumer's strength, [23] energy during performance, [24] muscle mass, and recovery times after exercise. In addition, recent studies have also shown that creatine improves brain function. [25] and reduces mental fatigue. [26]
Supplementation of creatine increases skeletal muscle creatine levels, this boosts performance by increasing the rate at which adenosine triphosphate can be replenished from adenosine diphosphate, thereby increasing maximal power output. [24] Potential side effects include gastrointestinal cramps, weight gain, fatigue, and diarrhea. [26]
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 ...