Some studies have found that using a creatine supplement can help build muscle mass and improve strength. For most people, these gains tend to be modest. Unless you're an elite athlete in search of a microsecond advantage, creatine supplements alone are unlikely to deliver significant athletic gains.
Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone. An adult taking creatine may gain about 1.5 to 3.5 pounds initially, then gain up to 6 pounds of muscle mass if taken longer term.
Side effects of creatine include: Weight gain. Muscle cramps. Muscle strains and pulls.
It is generally considered safe for daily use, as long as it is taken in recommended doses and under the guidance of a healthcare professional. The International Society of Sports Nutrition (ISSN) has stated that creatine is one of the most effective and safe supplements for enhancing muscle performance.
Taking a modest dose of around 3-5 grams daily can produce increased strength and endurance in around 2-4 weeks. While creatine loading, taking 20-25 grams daily for 7 days followed by a lower maintenance dose, can produce results in 5-7 days.
The muscle gains you experience from taking creatine are permanent, but only if you keep up with your diet and exercise routine and remain consistent. If not, these gains will quickly fade away.
Drink 12-16 cups if you're working out and using creatine
The amount of water you need can vary based on things like your size, activity level, and gender. But generally, shooting for at least 3 to 4 liters of water, or 12 to 16 cups, per day is a good idea, especially if you're working out and using creatine.
In conclusion, it must be kept in mind that even the recommended doses of creatine monohydrate supplementation may cause kidney damage. Therefore, anyone using this supplement should be warned about this possible side effect, and the renal functions should be regularly controlled during this period.
Creatine might benefit athletes who need short bursts of speed or increased muscle strength, such as sprinters, weight lifters and team sport athletes. While taking creatine might not help all athletes, evidence suggests that it generally won't hurt if taken as directed.
Creatine is not an anabolic steroid, nor does it increase testosterone levels. Some people will retain a couple of pounds of fluid during the first week they start creatine supplementation. But this is temporary, and studies of long-term use do not show a persistent problem with holding onto extra water.
When you stop using creatine, this water retention will decrease, which may lead to a reduction in muscle size and a slight weight loss. However, this does not mean you will lose true muscle mass, strength, or long-term gains, provided you continue with resistance training and proper nutrition.
Creatine supplementation has been demonstrated to prevent nonalcoholic fatty liver progression. We hypostatized creatine supplementation would prevent ethanol-induced fatty liver and hepatic damage. Creatine exerts different outcomes, by protecting against HFD-induced NAFLD but exacerbating ethanol-induced ALD.
If you are striving for a strength goal, such as lifting a certain amount of weight, then creatine will give you the energy boost you are looking for. For long-term results, protein will be helpful in rebuilding muscle that will continue to increase your strength over time.
A recent review of 35 studies found that creatine supplementation, combined with resistance training, increased lean body mass — the body's weight, minus fat — by more than two pounds in adults, regardless of age. The difference is small, but significant, although men reported higher gains than women.
Most people can gain about half a pound of muscle in a month, while others new to training may gain two pounds.
When you stop taking creatine, your creatine levels will gradually drop over the next few weeks. Your body will still make creatine naturally, but you may have side effects as you adjust to lower creatine levels. These side effects may include: Fatigue.
Obviously having more muscle is the key to a toned body. Creatine therefore helps you look better by speeding up the muscle building process and increasing your caloric expenditure. Those taking creatine will be in a better position to push themselves during workouts and train at a higher intensity.
Increased exercise intensity and duration may help promote fat loss and increase muscle mass. Other research suggests creatine may aid weight loss. A 2019 meta-analysis found creatine supplementation with resistance training may reduce body fat in people aged 50 years or older.
In addition, creatine is an essential compound for the brain and may aid various brain regions in terms of energy supply and neuroprotection. The studies included in this review provide evidence that oral creatine intake may improve performance on memory and intelligence tasks.
Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used.
Creatine enhances the duration of sperm capacitation: a novel factor for improving in vitro fertilization with small numbers of sperm. Hum. Reprod. 33, 1117–1129 (2018).
Summary. While there is some association between creatine and increased dihydrotestosterone, the evidence that creatine causes hair loss is weak. Most people who use creatine, particularly those without a genetic predisposition to baldness, are unlikely to experience hair loss as a result of supplementation.
As with working out, results aren't immediate with creatine supplements. Consistency and dedication are key to seeing the benefits of supplemental creatine. It can take anywhere from seven to 28 days to see the effects of creatine on your energy levels.
What happens if I don't drink enough water while taking creatine? When you do not keep yourself hydrated during creatine supplementation, you can experience dehydration. At the same time, you can also experience muscle cramps and minimal effectiveness of the supplement.