How Creatine for muscle growth creatine do you need? Fog Exercise Training Natural anti-hypertensive remedies a Primary Countermeasure growt Age-Related Chronic Crextine. Article Adaptogen natural remedies Google Scholar Ustuner ET. Creatine is converted to phosphocreatine PCrregulated by the enzyme creatine kinase CK in muscle and used to create intracellular adenosine triphosphate ATP production [ 1 ]. Negrisoli G, Del Corona L. Hayashi AP, Solis MY, Sapienza MT, Otaduy MC, de Sa Pinto AL, Silva CA, Sallum AM, Pereira RM, Gualano B.

Video

⏰The Best Time To Take Creatine (Science)

Creatine for muscle growth -

Creatine supplementation and aging musculoskeletal health. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH.

Low-dose creatine combined with protein during resistance training in older men. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL.

Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans.

Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A.

Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF.

The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. Greenwood M, Kreider R, Earnest CP, Rasmussen C, Almada AL. Differences in creatine retention among three nutritional formulations of oral creatine supplements.

Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans.

Op 't Eijnde, B. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes , 50, Kreider RB. Effects of creatine supplementation on performance and training adaptations.

Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes.

Rosene JM, Whitman SA, Fogarty TD. A Comparison of Thermoregulation With Creatine Supplementation Between the Sexes in a Thermoneutral Environment. Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gomez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading.

Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. Creatine use and exercise heat tolerance in dehydrated men. Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat.

Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Beis LY, Polyviou T, Malkova D, Pitsiladis YP. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners.

Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Easton C, Calder A, Prior F, Dobinson S, I'Anson R, MacGregor R, Mohammad Y, Kingsmore D, Pitsiladis YP.

The effects of a novel "fluid loading" strategy on cardiovascular and haematological responses to orthostatic stress. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP.

The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Polyviou TP, Easton C, Beis L, Malkova D, Takas P, Hambly C, Speakman JR, Koehler K, Pitsiladis YP.

Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. Polyviou TP, Pitsiladis YP, Lee WC, Pantazis T, Hambly C, Speakman JR, Malkova D. Thermoregulatory and cardiovascular responses to creatine, glycerol and alpha lipoic acid in trained cyclists.

Polyviou TP, Pitsiladis YP, Celis-Morales C, Brown B, Speakman JR, Malkova D. The Effects of Hyperhydrating Supplements Containing Creatine and Glucose on Plasma Lipids and Insulin Sensitivity in Endurance-Trained Athletes.

Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J.

International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for treating muscle disorders.

Cochrane Database Syst. Tarnopolsky MA. Potential benefits of creatine monohydrate supplementation in the elderly. Clinical use of creatine in neuromuscular and neurometabolic disorders. Hausmann ON, Fouad K, Wallimann T, Schwab ME. Protective effects of oral creatine supplementation on spinal cord injury in rats.

Spinal Cord. Rabchevsky AG, Sullivan PG, Fugaccia I, Scheff SW. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats. Prass K, Royl G, Lindauer U, Freyer D, Megow D, Dirnagl U, Stockler-Ipsiroglu G, Wallimann T, Priller J.

Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. Blood Flow Metab. Adcock KH, Nedelcu J, Loenneker T, Martin E, Wallimann T, Wagner BP. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Zhu S, Li M, Figueroa BE, Liu A, Stavrovskaya IG, Pasinelli P, Beal MF, Brown RH, Kristal BS, Ferrante RJ, Friedlander RM.

Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. Allah Yar R, Akbar A, Iqbal F. Brain Res. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury.

Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement. Delanghe J, De Slypere JP, De Buyzere M, Robbrecht J, Wieme R, Vermeulen A. Normal reference values for creatine, creatinine, and carnitine are lower in vegetarians.

Kalhan SC, Gruca L, Marczewski S, Bennett C, Kummitha C. Whole body creatine and protein kinetics in healthy men and women: effects of creatine and amino acid supplementation. Parise, G. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis.

Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women.

Bundey S, Crawley JM, Edwards JH, Westhead RA. Serum creatine kinase levels in pubertal, mature, pregnant, and postmenopausal women.

King B, Spikesman A, Emery AE. The effect of pregnancy on serum levels of creatine kinase. Ellery SJ, Dickinson H, McKenzie M, Walker DW. Dietary interventions designed to protect the perinatal brain from hypoxic-ischemic encephalopathy--Creatine prophylaxis and the need for multi-organ protection.

Dickinson H, Davies-Tuck M, Ellery SJ, Grieger JA, Wallace EM, Snow RJ, Walker DW, Clifton VL. Maternal creatine in pregnancy: a retrospective cohort study. Ellery SJ, LaRosa DA, Kett MM, Della Gatta PA, Snow RJ, Walker DW, Dickinson H. Maternal creatine homeostasis is altered during gestation in the spiny mouse: is this a metabolic adaptation to pregnancy?

BMC Pregnancy Childbirth. Dickinson H, Ellery S, Ireland Z, LaRosa D, Snow R, Walker DW. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy.

Ireland Z, Castillo-Melendez M, Dickinson H, Snow R, Walker DW. A maternal diet supplemented with creatine from mid-pregnancy protects the newborn spiny mouse brain from birth hypoxia. De Guingand DL, Ellery SJ, Davies-Tuck ML, Dickinson H.

Creatine and pregnancy outcomes, a prospective cohort study in low-risk pregnant women: study protocol. BMJ Open. Riehemann S, Volz HP, Wenda B, Hubner G, Rossger G, Rzanny R, Sauer H. Frontal lobe in vivo 31 P-MRS reveals gender differences in healthy controls, not in schizophrenics.

NMR Biomed. Kondo DG, Forrest LN, Shi X, Sung YH, Hellem TL, Huber RS, Renshaw PF. Creatine target engagement with brain bioenergetics: a dose-ranging phosphorus magnetic resonance spectroscopy study of adolescent females with SSRI-resistant depression.

Hellem TL, Sung YH, Shi XF, Pett MA, Latendresse G, Morgan J, Huber RS, Kuykendall D, Lundberg KJ, Renshaw PF. Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study. Dual Diagn. Bebbington PE, Dunn G, Jenkins R, Lewis G, Brugha T, Farrell M, Meltzer H.

The influence of age and sex on the prevalence of depressive conditions: report from the National Survey of Psychiatric Morbidity. Kuehner C. Gender differences in unipolar depression: an update of epidemiological findings and possible explanations.

Acta Psychiatr. Lyoo IK, Kong SW, Sung SM, Hirashima F, Parow A, Hennen J, Cohen BM, Renshaw PF. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate. Psychiatry Res. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P.

Long-term creatine intake is beneficial to muscle performance during resistance training. Cox G, Mujika I, Tumilty D, Burke L. Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players.

Hamilton KL, Meyers MC, Skelly WA, Marley RJ. Oral creatine supplementation and upper extremity anaerobic response in females. Kambis KW, Pizzedaz SK.

Short-term creatine supplementation improves maximum quadriceps contraction in women. Smith-Ryan AE, Ryan ED, Fukuda DH, Costa PB, Cramer JT, Stout JR.

The effect of creatine loading on neuromuscular fatigue in women. Aguiar, A. Long-term creatine supplementation improves muscular performance during resistance training in older women. Greenhaff, P.

Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Lond , 84, Wyss M, Braissant O, Pischel I, Salomons GS, Schulze A, Stockler S, Wallimann T. Creatine and creatine kinase in health and disease--a bright future ahead?

Wallimann T, Riek U, Moddel M. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. Deldicque L, Decombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M.

Kinetics of creatine ingested as a food ingredient. Persky AM, Brazeau GA, Hochhaus G. Pharmacokinetics of the dietary supplement creatine. Jager R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.

Negrisoli G, Del Corona L. Hydrosoluble organic salts of creatine; Italy; Pischel, I. New creatine pyruvate derivatives from crystallization in polar solvents; Germany, ; , pp 1.

Creatine ascorbates and a method of producing them; United States, ; , pp 1. Abraham, S. Process for preparing a creatine heterocyclic acid salt and method of use; United States, ; , pp 1.

Child, R. In In Creatine ethyl ester rapidly degrades to creatinine in stomach acid; International Society of Sports Nutrition 4th Annual Meeting; Las Vegas, NV, ;. Giese MW, Lecher CS. Non-enzymatic cyclization of creatine ethyl ester to creatinine.

Dalton RL, Sowinski RJ, Grubic TJ, Collins PB, Coletta AM, Reyes AG, Sanchez B, Koozehchian M, Jung YP, Rasmussen C, Greenwood M, Murano PS, Earnest CP, Kreider RB. Hematological and Hemodynamic Responses to Acute and Short-Term Creatine Nitrate Supplementation.

Galvan, E. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. eCollection Kreider R, Willoughby D, Greenwood M, Parise G, Payne E, Tarnopolsky M.

Effects of serum creatine supplementation on muscle creatine content. Pischel I, Gastner T. Creatine--its chemical synthesis, chemistry, and legal status. Howard AN, Harris RC. Compositions containing creatine; USP Office Editor: United States; Edgar G, Shiver HE. The equilibrium between creatine and creatinine, in aqueous solution: the effect of hydrogen ion.

J Am Chem Soc. Cannon JG, Orencole SF, Fielding RA, Meydani M, Meydani SN, Fiatarone MA, Blumberg JB, Evans WJ. Acute phase response in exercise: interaction of age and vitamin E on neutrophils and muscle enzyme release.

Download references. Department of Health and Human Performance, Nova Southeastern University, Davie, Florida, USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, Canada. Department of Physical Education, Faculty of Education, Brandon University, Brandon, MB, Canada.

Sports Medicine Department, Mayo Clinic Health System, La Crosse, WI, USA. Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, USA. Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA.

Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA. School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA.

The Center for Applied Health Sciences, Canfield, Ohio, USA. You can also search for this author in PubMed Google Scholar. Conceptualization: DGC; Writing-original draft preparation: All authors. The authors declare that the content of this paper has not been published or submitted for publication elsewhere.

The author s read and approved the final manuscript. Correspondence to Jose Antonio. DGC has received research grants and performed industry sponsored research involving creatine supplementation, received creatine donation for scientific studies and travel support for presentations involving creatine supplementation at scientific conferences.

In addition, DGC serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine and the editorial review board for the Journal of the International Society of Sports Nutrition and is a sports science advisor to the ISSN. Furthermore, DGC has previously served as the Chief Scientific Officer for a company that sells creatine products.

BG has received research grants, creatine donation for scientific studies, travel support for participation in scientific conferences includes the ISSN and honorarium for speaking at lectures from AlzChem a company which manufactures creatine.

In addition, BG serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. ARJ has consulted with and received external funding from companies that sell certain dietary ingredients and also writes for online and other media outlets on topics related to exercise and nutrition.

RBK is co-founder and member of the board of directors for the ISSN. In addition, RBK has conducted industry sponsored research on creatine, received financial support for presenting on creatine at industry sponsored scientific conferences includes the ISSN , and served as an expert witness on cases related to creatine.

Additionally, he serves as Chair of the Scientific Advisory Board for Alzchem that manufactures creatine monohydrate. ESR serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine. AESR has received research funding from industry sponsors related to sports nutrition products and ingredients.

In addition, AESR serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. TAV has received funding to study creatine and is an advisor for supplement companies who sell creatine. In addition, TAV is the current president of the ISSN.

DSW serves as a scientific advisor to the ISSN and on the editorial review board for the Journal of the International Society of Sports Nutrition.

In addition, DSW is Past President of the ISSN and has received financial compensation from the ISSN to speak about creatine supplementation. TNZ has conducted industry sponsored research involving creatine supplementation and has received research funding from industry sponsors related to sports nutrition products and ingredients.

In addition, TNZ serves on the editorial review board for the Journal of the International Society of Sports Nutrition and is Past President of the ISSN.

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material.

If material is not included in the article's Creative Commons licence and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder.

Reprints and permissions. Antonio, J. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18 , 13 Download citation.

Received : 23 October Accepted : 28 January Published : 08 February Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content.

Search all BMC articles Search. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Download PDF. Download ePub. Review Open access Published: 08 February Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Jose Antonio ORCID: orcid. Candow 2 , Scott C. Forbes 3 , Bruno Gualano 4 , Andrew R. Jagim 5 , Richard B.

Kreider 6 , Eric S. Rawson 7 , Abbie E. Smith-Ryan 8 , Trisha A. VanDusseldorp 9 , Darryn S. Ziegenfuss 11 Show authors Journal of the International Society of Sports Nutrition volume 18 , Article number: 13 Cite this article k Accesses 50 Citations Altmetric Metrics details. Abstract Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery.

Introduction Creatine methylguanidine-acetic acid is endogenously formed from reactions involving the amino acids arginine, glycine and methionine in the kidneys and liver [ 1 ]. Creatine supplementation strategies. Full size image. Conclusions Based on our evidence-based scientific evaluation of the literature, we conclude that: 1.

Creatine supplementation does not always lead to water retention. Creatine is not an anabolic steroid. Creatine supplementation does not cause dehydration or muscle cramping. Creatine supplementation does not increase fat mass. Creatine supplementation can be beneficial for a variety of athletic and sporting activities.

Creatine supplementation provides a variety of benefits for females across their lifespan. Other forms of creatine are not superior to creatine monohydrate.

Availability of data and materials Not applicable. Abbreviations ACSM: American College of Sports Medicine ATP: Adenosine triphosphate C: Celsius CK: Creatine kinase CSA: Controlled substances act DEA: Drug enforcement association DHT: Dihydrotestosterone DSHEA: Dietary Supplement Health and Education Act ECW: Extracellular water FDA: Food and Drug Administration G: Grams GMP: Good Manufacturing Practices ICW: Intracellular water ISSN: International Society of Sports Nutrition Kg: Kilogram Km: Kilometer L: Liter MPS: Muscle protein synthesis NCAA: National Collegiate Athletic Association Nmol: Nanomole Oz: Ounce PCr: Phosphocreatine pH: Potential hydrogen s: Seconds pKa: Acid dissociation constant P i : Inorganic phosphate TBW: Total body water Yrs: Years of age.

References Wyss M, Kaddurah-Daouk R. Article CAS PubMed Google Scholar Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

Article CAS Google Scholar Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Article PubMed Google Scholar de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ.

Article PubMed Google Scholar Dolan E, Gualano B, Rawson ES. Article PubMed Google Scholar Dolan E, Artioli GG, Pereira RMR, Gualano B. Article PubMed PubMed Central CAS Google Scholar Marques EP, Wyse ATS.

Article PubMed Google Scholar Balestrino M, Adriano E. Article CAS PubMed Google Scholar Sumien N, Shetty RA, Gonzales EB. Article CAS PubMed Google Scholar Fairman CM, Kendall KL, Hart NH, Taaffe DR, Galvao DA, Newton RU. Article CAS PubMed Google Scholar Valenzuela PL, Morales JS, Emanuele E, Pareja-Galeano H, Lucia A.

Article CAS PubMed Google Scholar Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Article PubMed PubMed Central CAS Google Scholar Davani-Davari D, Karimzadeh I, Sagheb MM, Khalili H. Article CAS PubMed Google Scholar Robinson SM, Reginster JY, Rizzoli R, Shaw SC, Kanis JA, Bautmans I, Bischoff-Ferrari H, Bruyere O, Cesari M, Dawson-Hughes B, Fielding RA, Kaufman JM, Landi F, Malafarina V, Rolland Y, van Loon LJ, Vellas B, Visser M, Cooper C.

Article CAS PubMed Google Scholar Chilibeck PD, Kaviani M, Candow DG, Zello GA. Article PubMed PubMed Central Google Scholar Butts J, Jacobs B, Silvis M. Article PubMed Google Scholar Farshidfar F, Pinder MA, Myrie SB. Article CAS PubMed Google Scholar Ainsley Dean PJ, Arikan G, Opitz B, Sterr A.

Article PubMed PubMed Central Google Scholar Andres S, Ziegenhagen R, Trefflich I, Pevny S, Schultrich K, Braun H, Schanzer W, Hirsch-Ernst KI, Schafer B, Lampen A. Article PubMed Google Scholar Pinto CL, Botelho PB, Pimentel GD, Campos-Ferraz PL, Mota JF.

Article CAS PubMed Google Scholar Gualano B, Rawson ES, Candow DG, Chilibeck PD. Article CAS PubMed Google Scholar Twycross-Lewis R, Kilduff LP, Wang G, Pitsiladis YP. Article CAS PubMed Google Scholar Ellery SJ, Walker DW, Dickinson H. Article CAS PubMed Google Scholar Brosnan ME, Brosnan JT.

Article CAS PubMed Google Scholar Deminice R, de Castro GS, Brosnan ME, Brosnan JT. Article CAS PubMed Google Scholar Balestrino M, Sarocchi M, Adriano E, Spallarossa P.

Google Scholar Freire Royes LF, Cassol G. Article CAS PubMed Google Scholar Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM. Article CAS PubMed PubMed Central Google Scholar Hultman, E. Article PubMed Google Scholar Rosene JM, Matthews TD, Mcbride KJ, Galla A, Haun M, Mcdonald K, Gagne N, Lea J, Kasen J, Farias C.

CAS PubMed Google Scholar Ziegenfuss T, Lowery LM, Lemon P. Google Scholar Francaux M, Poortmans JR. Article PubMed Google Scholar Andre TL, Gann JJ, McKinley-Barnard SK, Willoughby DS.

Google Scholar Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB.

Article CAS PubMed Google Scholar Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS. Article PubMed PubMed Central CAS Google Scholar Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J.

PubMed PubMed Central Google Scholar Ribeiro AS, Avelar A, Kassiano W, Nunes JP, Schoenfeld BJ, Aguiar AF, Trindade MCC, Silva AM, Sardinha LB, Cyrino ES. Article CAS PubMed Google Scholar Kersey RD, Elliot DL, Goldberg L, Kanayama G, Leone JE, Pavlovich M, Pope HG.

Article PubMed PubMed Central Google Scholar Davey RA, Grossmann M. PubMed PubMed Central Google Scholar Rawson ES, Clarkson PM, Price TB, Miles MP. Article CAS PubMed Google Scholar Persky AM, Rawson ES. Article PubMed Google Scholar Pritchard NR, Kalra PA. Article CAS PubMed Google Scholar Poortmans JR, Auquier H, Renaut V, Durussel A, Saugy M, Brisson GR.

Article CAS PubMed Google Scholar Greenhaff P. Article CAS PubMed Google Scholar Rawson ES. Google Scholar Poortmans JR, Francaux M.

Article CAS PubMed Google Scholar de Souza E Silva A; Pertille, A. Article CAS PubMed Google Scholar Gualano B, Roschel H, Lancha AH, Brightbill CE, Rawson ES. Article CAS PubMed Google Scholar Rawson ES, Clarkson PM, Tarnopolsky MA.

Article PubMed PubMed Central Google Scholar Harris RC, Soderlund K, Hultman E. Article CAS Google Scholar van der Merwe J, Brooks NE, Myburgh KH.

Article PubMed Google Scholar Ustuner ET. Article PubMed PubMed Central Google Scholar Bartsch G, Rittmaster RS, Klocker H. Article CAS PubMed Google Scholar Trueb RM. Article CAS PubMed Google Scholar Vatani DS, Faraji H, Soori R, Mogharnasi M. Article Google Scholar Arazi H, Rahmaninia F, Hosseini K, Asadi A.

Article Google Scholar Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM. Article CAS PubMed PubMed Central Google Scholar Cooke MB, Brabham B, Buford TW, Shelmadine BD, McPheeters M, Hudson GM, Stathis C, Greenwood M, Kreider R, Willoughby DS.

Article CAS PubMed PubMed Central Google Scholar Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Article CAS PubMed Google Scholar Volek JS, Ratamess NA, Rubin MR, Gomez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Hakkinen K, Kraemer WJ. Article CAS PubMed Google Scholar Rahimi R, Faraji H, Vatani DS, Qaderi M.

Google Scholar Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Article CAS PubMed Google Scholar Poortmans JR, Francaux M. Article CAS PubMed Google Scholar Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH.

Article CAS PubMed Google Scholar Kraemer WJ, Volek JS. CAS Google Scholar Deminice R, Rosa FT, Pfrimer K, Ferrioli E, Jordao AA, Freitas E. CAS PubMed Google Scholar Greenwood M, Farris J, Kreider R, Greenwood L, Byars A.

Article CAS PubMed Google Scholar Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A. It is not necessary to do so, but it can help.

Your body has an internal equilibrium which you can swing in your favor for a duration of time, but over time that equilibrium will eventually swing back. This means that taking excess creatine for a short period of time weeks may temporarily increase your creatine phosphate stores, but after a while your body's feedback mechanisms will likely bring the levels back down to normal.

This mechanism may be to decrease your body's own production of creatine or to downgrade the number of receptors that admit creatine into the cell.

Taking time off from creatine can help bring your body's equilibrium back into a state wherein taking excess creatine will be beneficial again. There has been much discussion on when the best time to take creatine is, but I believe taking it post-workout is the most beneficial time for several reasons:.

No, not exactly. Once again, for creatine to work your muscle cells must be saturated with it. This takes at least a week to do, so doing it once before a workout will not make a difference.

Even if your cells are already saturated with creatine, it will still not make a difference if you take it before you work out.

Your body must process it first and that takes time. The creatine your body will use in the upcoming workout will come from the creatine phosphate stores already in the cells, not from the creatine you just ingested. Most certainly not. Creatine degrades in water over time into its waste product creatinine, which is useless in the body and will simply be excreted.

Companies who claim that they have stabilized creatine in a liquid are flat-out lying to you. As Nick Coker explains in his article, " Which Form of Creatine Is Right for You? I recommend that you stick with the tried and tested. Competitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success.

View all articles by this author. What Does Creatine Do and How Does It Work? What Is Creatine? Although this is not necessary, it will help you reap the benefits of creatine after just a few days 1. To load with creatine, take four 5-gram servings throughout the day for about days.

After that, take grams per day to maintain your muscle creatine stores 1. The benefits you receive from creatine also depend on your current creatine muscle stores.

The graph below shows the varied pre and post supplement levels in 16 people Those with already high creatine stores may receive less or insignificant benefits from the extra supplements.

However, those with low creatine stores may see big improvements 1. Smaller amounts of creatine can also be obtained from foods, such as red meat. This suggests vegetarians or anyone eating only small amounts of meat may receive even greater benefits Although long-term creatine supplementation is safe for healthy individuals, it may not be suitable for those with kidney problems or other related diseases The most common dosage protocol is a day loading phase with about 20 grams of creatine per day, split into 4 doses.

This is followed with a gram per day maintenance dose. As with most supplements, research shows that a small percentage of people do not receive any benefit from using creatine. And although creatine is the number one exercise supplement, it will only provide benefits if you consistently follow a sensible exercise and nutrition plan.

If you regularly weight train and are looking to add muscle, creatine supplements may provide faster results while improving gym performance.

Here is a very detailed article about creatine: Creatine — What is it and What Does it do? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Creatine is a well-studied supplement with proven benefits for high intensity exercise. This article explains how creatine can improve your exercise….

Looking for a supplement to boost your exercise performance? Creatine monohydrate is a great option. Here's why it's the best form of creatine you can…. Creatine supplements have been shown to provide several sports performance and health benefits, but they may have downsides as well.

This article…. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

A Quiz for Teens Are You a Workaholic?

This supplement, which is most commonly taken in powder Natural anti-hypertensive remedies often stirred into a Natural anti-hypertensive remedies Antifungal activity assessment, applesauce, oatmeal, growtth so Natural anti-hypertensive remediesis a growt in the Creafine and certain Natural anti-hypertensive remedies musc,e communities fir to its Cgeatine to help you pack gor muscle and work out longer myscle harder. Creatine is an organic acid that our bodies Natural anti-hypertensive remedies make, muscld that we get growtb eating certain foods — seafood and red meat, in particular. Our bodies store creatine in our muscles so that we have quick access to it for fast, high-intensity movements, like sprinting or powerlifting, explains Autumn Batesa certified clinical nutritionist and sports nutritionist in private practice in Manhattan Beach, California. And as far as formulations, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available. RELATED: 8 Ways Strength Training Boosts Your Health and Fitness. In general, the muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass. So the amount of creatine you use will depend on the amount of muscle mass you have.