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Over the last few years a number of studies have indicated

Luty 25th, 2014

Everything you need to know about creatine

1. Are there any side effects to creatine?

buy canada goose jacket cheap The only significant side effect that has canada goose clearance sale been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long term creatine supplementation canada goose uk shop may increase renal (kidney) stress. buy canada goose jacket cheap

canada goose One research group suggested that creatine supplementation may increase an individuals risk to developing anterior compartment syndrome (ACS). Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems nor increase the likelihood of development of ACS. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes. While people who take creatine may experience some of these problems, incidences in creatine users aren greater than subjects buy canada goose jacket cheap who take placebos and in some cases are less canada goose

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2. What is the best form of creatine to take?

canada goose deals Nearly all studies on creatine supplementation have evaluated pharmacological grade creatine monohydrate in powder form or have used oral or intravenous phosphocreatine formulations (a more expensive form of creatine). canada goose deals

Canada Goose online Since creatine has become a popular supplement, there are a number of different forms of creatine that have been marketed many of these forms of creatine claim to be better than creatine monohydrate. However, no data indicates that any canada goose black friday sale of these forms of creatine increases creatine uptake to the muscle better than creatine monohydrate. Canada Goose online

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Canada Goose sale The only potential benefits of these different forms of creatine are canada goose uk outlet convenience, supplement variety, buy canada goose jacket and/or taste preferences. The greatest disadvantage, however, is that many of these supplements are more expensive than cheap canada goose uk creatine monohydrate. Canada Goose sale

canada goose clearance 3. Studies show Canada Goose Parka that this rate can increase muscle creatine. Once muscle creatine stores are saturated, studies indicate that you only need to take 3 to 5 grams of creatine monohydrate per day in order to maintain elevated creatine canada goose factory sale stores. canada goose clearance

buy canada goose jacket Most of the creatine is taken up Canada Goose Outlet by muscle during the first 2 to 3 days canada goose coats of the loading period. While there is one study that suggests that taking lower doses of creatine over time (3 grams a day for 28 days) increased muscle creatine content, it is less clear whether low doses enhance exercise capacity. There are only a few well controlled studies that reported that low dose creatine supplementation (5 to 6 grams a day of creatine for 10 to12 weeks) promoted greater gains in strength and muscle mass during training. buy canada goose jacket

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Canada Goose Outlet On Canada Goose Jackets the canada goose uk black friday other hand, several other studies found no effect of cheap Canada Goose low dose (2 to 3 grams/day) long term creatine supplementation on exercise capacity. Consequently, it appears that the most effective way to increase creatine stores is to follow the creatine loading technique for at least 3 days followed by ingestion of 3 to 5 grams a day thereafter to Canada Goose sale maintain creatine stores. Canada Goose Outlet

4. Should athletes take creatine alone or with other nutrients?

canada goose coats on sale Creatine uptake into the muscle has been reported to be sodium dependent and mediated by insulin. There is also evidence that coingesting creatine with D pinitol may help creatine uptake into muscle. canada goose coats on sale

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canadian goose jacket 5. When is the best time to take creatine? canadian goose jacket

cheap Canada Goose Research shows that intense exercise increases anabolic hormone release. Ingesting carbohydrate and protein or essential amino acids following intense exercise may accelerate glycogen resynthesis as well as promote protein synthesis. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein supplement may canada goose clearance be an effective way to increase and/or maintain muscle creatine stores. cheap Canada Goose

(Related: Your complete guide to supplements)

6. Weight gain derived from creatine ingestion: is it water or muscle?

Creatine supplementation typically promotes gains in body mass and/or fat free mass. Some have suggested canada goose coats on sale that because the gains are fairly rapid, that the gains must be fluid retention. The initial weight gain may promote some water retention, but a number of recent canada goose studies do not support this concept.

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Canada Goose Parka Most studies that have evaluated the effects of creatine supplementation on fluid retention and body composition canada goose outlet indicate that although total body water increases, the increase appears to be proportional to the weight gained. Muscle Canada Goose online is about 73% water. Therefore, if someone gained 10 pounds of muscle, 7.3 pounds of the weight canadian goose jacket gain would be water. Canada Goose Parka

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canada goose clearance sale Numerous studies report that long term creatine increases fat free mass without an increase in the percent of total body water. Additionally, several studies have found that these gains were accompanied by increased muscle fiber diameter (hypertrophy) and gains in strength. Consequently, the weight gain associated with long term creatine supplementation appears to be muscle mass canada goose clearance sale.

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