creatine for muscle building<\/a> 20g\/day is beneficial for muscle strength and body mass, if this is split up into 2 equal doses of 10g twice per day, you may mitigate any gastrointestinal issues. <\/p>\n\n\n\nMoreover, the timing of creatine intake does not appear to significantly impact progress, as there is no conclusive research suggesting otherwise.<\/p>\n\n\n\n
Overall, creatine is generally safe for most people; however, it is important to talk to your healthcare professional before taking any supplements, especially if you have any underlying health conditions.<\/p>\n\n\n\n
Here are some additional things to consider about creatine supplementation:<\/strong><\/p>\n\n\n\n\n- Creatine is most effective when used in conjunction with resistance training.<\/li>\n\n\n\n
- Creatine can be taken with or without food, but it is best to take it at the same time each day.<\/li>\n\n\n\n
- If you are new to creatine supplementation, it is best to start with a lower dose (e.g., 3 grams per day) and gradually increase the dose to 5 grams per day over a period of 1-2 weeks.<\/li>\n\n\n\n
- Creatine can cause stomach upset in some people, especially when taken in high doses. If you experience stomach upset, try taking creatine with food or reducing the dose.<\/li>\n\n\n\n
- Creatine can also cause weight gain, but this is usually due to water retention. The weight gain is typically temporary and goes away once you stop taking creatine.<\/li>\n\n\n\n
- Overall, creatine supplementation is a safe and effective way to improve muscle strength and overall health. It is a valuable tool for anyone who wants to improve their physical performance and quality of life.<\/li>\n<\/ul>\n\n\n\n
References:<\/strong><\/p>\n\n\n\n\n- Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S. and Ziegenfuss, T.N., 2021. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition<\/em>, 18<\/em>(1), p.13.<\/li>\n\n\n\n
- Balsom, P.D., S\u00f6derlund, K. and Ekblom, B., 1994. Creatine in humans with special reference to creatine supplementation. Sports medicine<\/em>, 18<\/em>, pp.268-280.<\/li>\n\n\n\n
- Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.<\/li>\n\n\n\n
- Candow, D. G., Vogt, E., Johannsmeyer, S., Cakir, Y., Schr\u00f6der, J., & Hudson, J. (2015). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology, Nutrition, and Metabolism, 40(7), 689-694.<\/li>\n\n\n\n
- Deminice, R., Rosa, F.T., Pfrimer, K., Ferrioli, E., Jordao, A.A. and Freitas, E., 2015. Creatine supplementation increases total body water in soccer players: a deuterium oxide dilution study. International journal of sports medicine<\/em>, pp.149-153.<\/li>\n\n\n\n
- Gonzalez, D.E., McAllister, M.J., Waldman, H.S., Ferrando, A.A., Joyce, J., Barringer, N.D., Dawes, J.J., Kieffer, A.J., Harvey, T., Kerksick, C.M. and Stout, J.R., 2022. International society of sports nutrition position stand: tactical athlete nutrition. Journal of the International Society of Sports Nutrition<\/em>, 19<\/em>(1), pp.267-315.<\/li>\n\n\n\n
- Joyner, M.J. and Wilkins, B.W., 2007. Exercise hyperaemia: is anything obligatory but the hyperaemia?. The Journal of physiology<\/em>, 583<\/em>(3), pp.855-860.<\/li>\n\n\n\n
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.<\/li>\n\n\n\n
- Ostojic, S.M. and Ahmetovic, Z., 2008. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?. Research in Sports Medicine<\/em>, 16<\/em>(1), pp.15-22.<\/li>\n\n\n\n
- Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.<\/li>\n\n\n\n
- Rawson, E.S. and Volek, J.S., 2003. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. The Journal of Strength & Conditioning Research, 17(4), pp.822-831.<\/li>\n\n\n\n
- Siedlecki, W., Remjasz, K., Kosz, K., Kuchnicka, A., Kuchnicka, J., Zarankiewicz, N., Zieli\u0144ska, M., Sapu\u0142a, K., Aleksandrowicz, J. and Fabi\u015b, M., 2022. Creatine supplementation and its influence on human organism. Journal of Education, Health and Sport, 12(9), pp.20-24.<\/li>\n\n\n\n
- Wallimann, T., Riek, U. and M\u00f6ddel, M., 2017. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. Medical hypotheses<\/em>, 99<\/em>, pp.1-14.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"
Dietary supplementation has been long sought after by individuals looking to enhance their muscle strength and athletic performance for decades. One such supplement that has gained popular attention has been creatine. There are many aspects you need to take into consideration when using creatine as a supplement source in your daily routine. In this article,…<\/p>\n","protected":false},"author":15,"featured_media":9421,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[20],"tags":[],"acf":[],"taxonomy_info":{"category":[{"value":20,"label":"Creatine"}]},"featured_image_src_large":["https:\/\/maxhealthliving.com\/wp-content\/uploads\/2023\/11\/Creatine-for-Muscle-Strength.jpg",1000,666,false],"author_info":{"display_name":"Adnaan Ayoub","author_link":"https:\/\/maxhealthliving.com\/author\/adnaan\/"},"comment_info":1,"category_info":[{"term_id":20,"name":"Creatine","slug":"creatine","term_group":0,"term_taxonomy_id":20,"taxonomy":"category","description":"Our Recommended Creatine Supplement - Crazy Nutrition CRN-5<\/strong><\/span><\/a>","parent":0,"count":13,"filter":"raw","cat_ID":20,"category_count":13,"category_description":"Our Recommended Creatine Supplement - Crazy Nutrition CRN-5<\/strong><\/span><\/a>","cat_name":"Creatine","category_nicename":"creatine","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/posts\/9413"}],"collection":[{"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/comments?post=9413"}],"version-history":[{"count":3,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/posts\/9413\/revisions"}],"predecessor-version":[{"id":10163,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/posts\/9413\/revisions\/10163"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/media\/9421"}],"wp:attachment":[{"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/media?parent=9413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/categories?post=9413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxhealthliving.com\/wp-json\/wp\/v2\/tags?post=9413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}