How Much Creatine Should I Take

by | Jul 6, 2022 | Fitness | 0 comments

What Is Creatine?

Creatine supplements are extremely popular among athletes and fitness enthusiasts. If you Google “creatine supplements” right now, you’ll get over 16 million search results. Furthermore, many fitness bloggers and online fitness coaches promote the use of creatine supplements as well. Creatine is a naturally-occurring substance found in red meat and fish. It plays an important role in supplying energy to muscles and extending the duration of high-intensity exercise sessions. As such, it makes sense that so many people want to take advantage of this natural compound. The problem, however, is that not everyone knows about all the potential adverse effects that taking creatine supplements can have on your body. Therefore, we’ve written this article to provide you with a quick overview of how much creatine you should take and what type of side effects you can expect if you do so. Keep reading to learn more about this topic!

How Much Creatine Should I Take

How much creatine should I take?

The amount of creatine you should take will vary depending on your goals, current creatine levels, and health. For example, if you have low muscle creatine levels, it might be best for you to take a low dose of creatine for a few months in order to replenish your levels. If you are new to creatine supplementation, you should follow a protocol of increasing your dosage by 5-10% each week until you reach a dosage that gives you benefits. If you are interested in improving your performance in high-intensity exercise activities, such as weightlifting, you should consume 5-6 grams of creatine daily. For example, if you take 40 grams of protein daily, you can simply divide 5-6 grams of creatine among that protein. On the other hand, if you are interested in improving your endurance, you should consume 10-20 grams of creatine daily. This can be accomplished by simply taking 1-2 grams of creatine with your usual protein intake.

 

Which Form of Creatine Should I Take?

There are two main forms of creatine used in the supplement industry: creatine monohydrate and creatine ethylenediamine. Each of these forms of creatine is effective at increasing your muscle strength and power, but there are some differences between the two. In particular, creatine monohydrate is more effective at increasing endurance than creatine ethylenediamine. There are also a few different forms of creatine that you can find in the supplement industry. One of these is creatine hydrochloride, which is a form of creatine that can be combined with hydrochloric acid. This is meant for people who have stomach issues or who want to take their creatine sublingually.

The Benefits Of Creatine

Muscle Growth – In addition to improving strength and muscle endurance, creatine helps improve muscle growth. Studies have found that people who take creatine for strength training experience an increase in muscle growth. – Improves Strength – Strength is important for many activities, including sports. It’s especially crucial for activities such as lifting heavy objects and working in dangerous environments. – Memory Improvement – Many people take creatine for memory improvement. Like the other benefits mentioned above, this is not scientifically proven. However, creatine is popular among people who take drugs to improve their memory. – Increased Energy Levels – Creatine helps to increase energy levels. This makes creatine popular among people who have low energy levels due to sleepiness, fatigue or depression. – Weight Loss – Studies have found that creatine supplementation can help with weight loss. This is not scientifically proven, however, many people take creatine to lose weight.

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Creatine For Weight Loss

Like many other supplements, creatine is advertised heavily as a weight loss supplement. But, as with anything else that claims to help you lose weight, the results are highly dependent on the person using it. People have been taking creatine to lose weight for years. And these people have found that creatine helps with weight loss. But, remember: Creatine is not a magic pill. It’s a supplement that helps you fuel your body with energy. You have to eat right and exercise if you want to lose weight. So, creatine is not a miracle pill — it’s just another tool in your weight loss arsenal.

 

Possible Side Effects of Creatine Supplementation

As mentioned above, creatine supplementation can be beneficial for increasing muscle strength and power. However, if taken too excessively, it can also cause health problems. Some of the most common adverse effects include: – High Blood Pressure – Creatine supplements have been shown to increase blood pressure in some people. Some of the people who have experienced this side effect are those who have low blood pressure to begin with. For these individuals, creatine can increase the pressure so much that they end up in the emergency room. To avoid this, be sure to take a low dose of creatine and/or monitor your blood pressure while using this supplement. – Cramp – Creatine supplements have also been shown to cause cramps in some people. For example, a study showed that out of the 31 cramp cases that were reported in the population, 20 of them were caused by creatine use. To avoid this, make sure to hydrate well before, during, and after you take creatine supplements. – High Blood Sugar – Many people assume that creatine can help with weight loss and/or help you to lose fat due to the fact that it is a “fat-burning” supplement. However, creatine has been found to cause an increase in blood sugar. Long-term use of creatine might increase the risk of diabetes, so make sure to speak with your doctor if you are considering using this supplement. – High LDL Cholesterol – Some studies have found that creatine increases LDL (“bad”) cholesterol levels in the blood. For this reason, many doctors recommend that you avoid using creatine if you have a history of heart disease. – Muscle Cramps – Lastly, many people notice that they have more muscle cramps while using creatine. This could be due to the fact that creatine causes muscles to retain more water, which can result in more muscle cramps. To avoid this side effect, make sure to stretch well before and after taking creatine supplements.

Can Creatine Help You Build Muscle?

There is no scientific evidence to support this claim. The truth is that creatine only helps to build muscle when you take it alongside resistance training. So, if you’re using creatine to build muscle, you’re doing it wrong.

 

Conclusion

Creatine is a naturally-occurring substance found in meat and fish. It plays an important role in supplying energy to muscles and extending the duration of high-intensity exercises. Many people take creatine supplements to increase muscle strength and power. However, long-term creatine supplementation can lead to health problems if taken too excessively. As such, it is important that you take creatine responsibly. This means that you should only consume 5-6 grams of creatine daily. Furthermore, you should get your creatine from natural sources and not from a supplement. Furthermore, you should consume your creatine with water and not with a sugary beverage.

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Hi, I’m Anna

Hello and welcome. Glad you found our page. I try and provide information on how to lose weight and stay fit. It’s not easy as we get older or have a family. But we have to take out some time for ourselves for our health. Hope you enjoy what I post.