Should weight lifters take creatine?

Creatine is the most effective supplement for increasing muscle mass and strength ( 1 ). It is a fundamental supplement in the bodybuilding and fitness communities ( 2 ). Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone ( 3 ).

Why should I not take creatine?

Depending on who you ask, the suggested side effects of creatine may include: Kidney damage. Liver damage. Kidney stones.

Can you take creatine and be natural?

While creatine occurs naturally in the body, creatine supplements are not a natural substance.

Who should use creatine?

Creatine is effective for both short- and long-term muscle growth ( 25 ). It assists many different people, including sedentary individuals, older adults and elite athletes ( 17 , 25 , 26 , 27 ).

Does it matter when you take creatine?

On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.

Can creatine cause brain damage?

The majority of studies assessing the neuroprotective effects of creatine have used mild cortical contusions as a model of TBI. These contusions result in significant reductions in cortical tissue, disruption of the blood-brain barrier, loss of hippocampal neurons, and severe behavioral deficits.

Can you build muscle without creatine?

You don’t need creatine to build muscle. Creatine helps give your muscles more energy, which helps you lift more weight, but it’s completely possible to build muscle and strength without it.

Who needs creatine?

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance ( 1 ).

Is creatine safe to take?

Creatine supplementation is safe since the body already naturally produces 1-2g of creatine a day. By taking 3-5g of creatine a day for 12-16 weeks, you may feel some increase in muscle synthesis, performance, and fatigue resistance.

Does creatine make you gain weight?

This is one reason why creatine responders see a slight weight gain in the initial week of taking a creatine supplement. As more creatine is stored in your cells, more water is retained. But overall, creatine is used for quick ATP production, an immediate source of energy in the body.

Do creatine supplements improve athletic performance?

Despite creatine’s wide use, the evidence that creatine supplements improve athletic performance is inconclusive. The potential benefits of creatine may depend on many factors, including age, fitness level, diet, and athletic activity.

How much creatine should you take a day to build muscle?

For athletic performance, some people start with 10 grams to 20 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day.