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Sports Nutritionist Explains Best Creatine To Take & How
Introduction
Creatine supplementation has become a topic of interest for athletes and fitness enthusiasts alike. With a plethora of options available on the market, understanding which form of creatine to take, how to take it effectively, and dispelling common myths can greatly enhance one’s experience and results. In this article, we'll delve into the facts about creatine, referencing the International Society of Sports Nutrition (ISSN) for credible information.
What Type of Creatine to Use
Creatine monohydrate is the most well-researched and effective form of creatine available. Since its introduction to the market in 1993, it has garnered a wealth of research, with thousands of published papers confirming its safety and efficacy.
Despite this, supplement marketers have attempted to promote newer versions of creatine, such as creatine ethyl ester and creatine hydrochloride, claiming they offer better absorption or enhanced performance. However, none have been proven more effective than creatine monohydrate; in some cases, they may be inferior.
When selecting creatine, it's advisable to choose powdered forms over liquids. Liquids can lead to the conversion of creatine into creatinine—a waste product that our kidneys filter out, making it less effective as a supplement.
Look for micronized creatine, which is processed into smaller particles for better solubility and less grittiness. Additionally, opting for brands using German-made creatine, identifiable by the CreaPure or CreaVitalis logo, is recommended due to their higher manufacturing standards and lower risk of contaminants compared to overseas alternatives.
How to Take Creatine
Regarding usage, it's not essential to "load" creatine, though it can help to maximize muscle stores quickly. The traditional loading method involves taking 20 to 25 grams per day, split into four or five doses over the course of 5 to 7 days. However, this method can cause gastrointestinal distress and temporary water retention due to creatine's osmotically active nature.
An alternative method is to take 3 to 5 grams once a day over 28 days. This approach may be easier on the stomach and still sufficiently effective. For those who prefer precision, calculating dosages based on body weight (3 grams of creatine per kilogram of body weight per day) is an option, although most individuals do well with standard dosing.
It’s important to note that creatine supplementation is not exclusive to men or bodybuilders. Women, teenagers, and the aging population can also experience benefits, including improved athletic performance and potential health advantages.
Conclusion
Creatine is a scientifically supported supplement that can enhance physical performance, muscle growth, and offer various health benefits. With ongoing research unveiling new potential uses, it's time to move beyond outdated myths and embrace the advantages of creatine supplementation. If you have lingering concerns about myths surrounding side effects like kidney damage or hair loss, further resources are available.
Keywords
- Creatine
- Creatine Monohydrate
- Supplementation
- Performance
- Micronized Creatine
- CreaPure
- CreaVitalis
- Loading Phase
- Health Benefits
FAQ
1. What is the best type of creatine to take?
Creatine monohydrate is the best-researched and most effective type of creatine.
2. Should I load creatine?
Loading is not necessary but can help maximize creatine stores quickly. You can take 20-25 grams daily for 5-7 days, or simply 3-5 grams daily over 28 days without loading.
3. Can women take creatine?
Yes, creatine is beneficial for women, athletes of all genders, teenagers, and even the aging population.
4. What form of creatine should I avoid?
Avoid liquid creatine due to the risk of conversion to creatinine, making it less effective.
5. How does creatine work?
Creatine aids in regenerating ATP (adenosine triphosphate), providing energy during high-intensity exercise.
6. Are there side effects of creatine?
Creatine is generally safe for most individuals, but high doses can lead to gastrointestinal distress or temporary water retention. Misconceptions about serious side effects like kidney damage or hair loss are largely unfounded.