Within cells, ATP levels never fully deplete, even at fatigue. Creatine phosphate levels, in contrast, can become almost totally exhausted[]. Your cells build up a surplus of CP and ATP during rest—and you can tap into this surplus for rapid energy. Burning up the CP prevents the buildup of ADP, which can decrease energy production when levels get too high. Supplementing with creatine can increase CP levels by up to 20 percent[], giving you a bigger battery when you need it.
This battery acts fast, though, lasting only long enough for the glycolytic cycle to ramp up. This cycle then only lasts long enough for the oxidative system to ramp up. Creatine supplementation does almost nothing to enhance endurance in performance[], but even relatively short exposure to supplementation can improve sprint and power performance[]. Supplementation, however, seems to have the ability to help here. There are several different types of creatine supplements on the market.
No other version has been tested to the degree of creatine monohydrate CM , and no other creatine spinoff has proven to be nearly as effective. Creatine monohydrate is incredibly well-studied—and nearly every study referenced in this article utilized CM. Other forms of creatine may be more soluble, but that has nothing to do with effectiveness.
Creatine monohydrate is simply your best—and cheapest—choice. August Journal of the American College of Nutrition. June Casey A, Greenhaff PL. Medicine and Science in Sports and Exercise. Journal of Applied Physiology. February Creatine Supplements. American Academy of Orthopaedic Surgeons.
Proceedings of the Royal Society. Journal of Cosmetic Dermatology. December March Cardiovascular Research. September Mayo Clinic. Clinical Journal of Sport Medicine. Health Topics. Likewise, Jose Antonio, Ph. However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it.
Only if you're not taking it regularly does there appear to be a difference. Because it's tasteless, odorless, and easily dissolves in any fluid, creatine monohydrate is perhaps the easiest supplement to take.
Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink. You won't notice it at all! Most scoops are 5 grams, which is a fine dose for athletes of all size.
If you're relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop. There is some research showing increased uptake if taken with carbs or protein, but it will work without these additives, as long as you take it consistently. One study showed that taking around grams of carbs with 5 grams of creatine increased total muscle creatine by 60 percent.
Once you've achieved saturation, either by a loading protocol or consistent low-dose supplementation, don't sweat it if you miss a day or two. Your levels can stay elevated for as long as weeks.
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. Sponsored By:. About the Author. Therefore, it may take around three more weeks to maximize your muscle stores using this method compared to creatine loading. Consequently, you may have to wait to see beneficial effects 2 , 6. Thus, it may also increase the time it takes to reap the benefits of creatine. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2.
This strategy involves taking 20 grams of creatine daily for 5—7 days to saturate your muscles rapidly, followed by 2—10 grams daily to maintain high levels 2 , 6. Some benefits of maximizing your creatine stores include 2 , 7 , 8 :. A loading phase is the fastest way to benefit from creatine. You may experience increased muscle gain and strength, improved athletic performance and a reduced risk of sport-related injuries. A number of studies demonstrate that creatine is safe over both short- and long-term periods 1 , 2 , 9 , According to the International Society of Sports Nutrition ISSN , up to 30 grams per day for five years may be safe and is generally well tolerated by healthy individuals 2.
Though rare, gastrointestinal issues such as nausea, vomiting and diarrhea have been reported. Creatine may also cause weight gain and bloating, as it increases water retention in your muscles 1 , 2 , 3. Since creatine is metabolized by your kidneys, supplements may worsen kidney function in people with renal disease. If you have impaired kidney function, consult your physician before taking creatine 3.
In fact, some studies suggest that creatine may reduce dehydration, cramping and your risk of heat-related illness 2 , 11 , 12 , Overall, creatine is safe when taken at recommended dosages.
Research consistently shows that creatine is safe and effective in healthy individuals when consumed at recommended doses. Creatine supplements are widely available in stores and online. The most well-studied form is creatine monohydrate.
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