Taking too much creatine at one time can result in stomach discomfort and bloating, and it's a waste of money. After your muscles are fully saturated with creatine, it's recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.

Creatine is a safe, well-studied supplement. Studies in a variety of people have shown no detrimental health effects of taking creatine supplements in doses up to 4–20 grams per day for 10 months to 5 years ( 19 , 20 , 21.

Creatine timing during the day isn't as important,' falcone says. The supplement works best when it's a regular habit, but there's no advantage to taking it at a precise time each day. 'taking creatine regularly — multiple times per week — is essential to increase creatine stores within the muscle,' he adds.

One common question among athletes: should i take creatine on off days? The short answer is yes, but you can also skip some days. 'research suggests that creatine stores can be maintained at high levels even if creatine is not taken every single day,' says paul falcone, senior scientist for ladder.

So for most people, creatine powder is a better option. It's less expensive than pills, and also absorbs into your system quicker. The only downside is that you do have some extra work in mixing the powder with a liquid. But again, for most people this is well worth the time for the extra benefit that powders offer.

Creatine is not a steroid or stimulant but has been known since the early 1900s to have ergogenic (performance-enhancing) properties. It became widely available and popular as a supplement in the early 1990s. Creatine is typically used to gain weight and muscle mass and to enhance strength training.

However, from a long term perspective it does not make much sense to actually have to load. Muscle creatine saturation levels can achieve full saturation within 3-4 weeks of regular creatine consumption.

Should a female take creatine? Creatine has been shown to help build muscle and sustain energy levels in females, just as it does in males. This is particularly beneficial if they have a regular exercise program. Creatine supplementation has also been shown to improve cognition and mood in women.

Creatine helps produce atp, your cells' most basic form of energy. This increases energy production during high intensity exercise and leads to improved performance and increased strength and muscle gain.

Unfortunately, we don't have much research in adolescents. And creatine supplementation is not without risks – primarily gi distress, but some have noted the potential for both liver and kidney toxicity. It's likely the risk profile in adolescents is unique as well.

Evidence. Research on creatine use for specific activities and conditions shows: strength, muscle size and performance. Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance.

Both the american academy of pediatrics and the american college of sports medicine are in agreement that teenagers should not use performance-enhancing supplements, including creatine.

In order to be most effective for taking creatine monohydrate, it is often recommended that a “loading phase” in which large does (20g/day) is to be consumed. Due to the higher bioavailability and absorption of creatine hcl, this loading and cycling phase is not necessary.

As such, there is no need to cycle creatine. Unlike some supplements, creatine won't lose its effectiveness with prolonged use, and your body doesn't need periodic breaks from it to avoid side effects. So, if you use creatine and like how it affects your body, just keep using it. There is no reason to cycle creatine.

There are also new studies being conducted to show that creatine might be an essential part of healthy heart function. Another 2018 study theorized that because failing hearts typically show a decrease in creatine transportation, it could be beneficial to supplement.

Creatine supplementation increases creatine stores in the brain. By reducing the accumulation of adenosine and adenosine triphosphate in the brain during wakefulness, creatine supplementation seems to reduce sleep depth, duration, and “rebound sleep” after sleep deprivation.