Below is a more thorough and detailed explanation of these benefits and the research that supports them.

Greenhaff PL: Muscle creatine loading in humans: Procedures and functional metabolic effects. 6th International Conference on Guanidino Compounds in Biology and Medicine. Cincinatti, OH. 2001 Pittas G, Hazell MD, Simpson EJ, Greenhaff PL. Optimization of insulin-mediated creatine retention during creatine feeding in humans. J Sports Sci. 2010 Jan;28(1):67-74. To summarize the dosing and timing of creatine: follow a loading protocol and then maintain your creatine levels by consuming 3-5 grams per day. Timing is not really a make-it-or-break-it factor with creatine supplementation. 5. Creatine Monohydrate Side Effects In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents. Does creatine increase fat mass? Look for a product that is tested by a third party,” advises Patton. “Look at the ingredients and make sure they don’t contain any banned substances.”Research in animals suggests that taking creatine supplements may treat other diseases too, including ( 35, 36, 37, 38): Overall, there’s plenty of research to support how creatine can improve your workout performance. So, should you add it to your routine? Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. You can also get powders that contain both creatine and whey protein, or other key post-workout supplements such as BCAAs. These give your body all it needs to recover and rebuild after training. What type of creatine powder is the best? Also, if you have chronic kidney disease or other kidney-related conditions, you should skip the supplement.

Yes, creatine is safe for seniors. In fact, it may even be helpful as there is preliminary evidence to indicate that creatine may be protective against neurocognitive decline and improve brain function in older individuals. There are currently research studies going on to further investigate the extent to which creatine supplementation may be beneficial for seniors.In one study of a 6-week training regimen, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group ( 23). Sarcopenia and bone health. Creatine supplementation might help counteract age-related declines in skeletal muscle and bone mineral density. In summary, creatine supplementation does not increase fat mass across a variety of populations. Is a creatine ‘loading-phase’ required? There is no evidence to date that indicates creatine causes kidney stones, thus there is no good reason to believe that they cause them. Does creatine monohydrate raise blood pressure? In one study in individuals with this disease, combining creatine with weight training improved strength and daily function to a greater extent than training alone ( 32).

Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance ( 12, 13, 14, 15, 23). When you look through the data in the paper, it looks like every subject in the post group showed improvements, which was not the case in the pre group, suggesting taking creatine post-workout might be a better idea than taking it pre-workout. However, the differences were small and it really is the accumulation of the creatine the matters, not so much the timing. Dans un premier temps, on remarque que la congestion musculaire est beaucoup plus rapide. Aussi, la force augmente de façon substantielle sur tous les exercices. Enfin, on sent que l'on récupère mieux pendant les séances et entre les séances. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173. The vast majority of speculation regarding the relationship between creatine supplementation and hair loss/baldness stems from a single study by van der Merwe et al. [ 61] where college-aged male rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day thereafter for an additional 14 days) experienced an increase in serum dihydrotestosterone (DHT) concentrations over time. Specifically, DHT increased by 56% after the seven-day loading period, and remained 40% above baseline values after the 14-day maintenance period. These results were statistically significant compared to when the subjects consumed a placebo (50 g of glucose per day for 7 days, followed by 30 g/day for 14 days thereafter). Given that changes in these hormones, particularly DHT, have been linked to some (but not all) occurrences of hair loss/baldness [ 62], the theory that creatine supplementation leads to hair loss / baldness gained some momentum and this potential link continues to be a common question / myth today. It is important to note that the results of van der Merwe et al. [ 61] have not been replicated, and that intense resistance exercise itself can cause increases in these androgenic hormones.

This restoration of phosphocreatine helped maintain daily function and reduced cell death by around 25% ( 34).

Yes, you will. You may notice some slight decrease in weight and muscle volume due to lower levels of water retention in your muscle tissue, but the actual muscle mass, in terms of muscle fiber, will remain after you stop taking creatine. Is creatine monohydrate loading required? Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.Theoretically, increased creatine in the muscle will increase performance in short, high-intensity exercise by increasing the capacity of our phosphagen system.