Can you take too much creatine?
Creatine for building muscle - you should know that
What is Creatine?
For many athletes, creatine is part of building muscle. Everyone has creatine in their body: Creatine is oneendogenous aciditywhich occurs primarily in the muscle cells.
It is produced inLiver, kidney and pancreas. Its basic building blocks are the 3 amino acids arginine, glycine and methionine.
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Creatine and Muscle Building: Effect
Creatine is primarily responsible for increasing strength during training, which then also improves muscle building. With the intake of creatine you can do your sportyPerformance by 10-15% increase.
However, a balanced, healthy diet and regular training are the basis, without which creatine does not work.
Creatine helps you to bridge performance plateaus, increase your weight during training and thereby optimize your muscle building.
How long it takes to build muscle varies from person to person and depends on factors such as gender, age, level of training, etc.
Your training (at least 3 units a week) and aExcess caloriesso that your body has enough energy to put into building muscles.
Correct creatine intake for muscle building
We recommend taking creatine continuously. However, this does not mean “forever”. It is recommended here initially forCreatine daily for approx. 3 to 6 months to use to improve performance and build muscle.
You should record your strength values and your initial weight in advance so that you can compare them after taking creatine.
After the 3-6 months of creatine intake, you can measure your level again. How did you improveDo you have more strength, is the training more intense or have you built up mass? Compare this status with your previous one.
Accordingly, you can look like yoursTraining now without creatine expires and whether it remains so intense or you reach a performance plateau again.
One is advisable when taking creatineContinuous intake of 3 g creatine Every day. A loading phase is often recommended for building muscle with creatine. However, this is not necessary, because studies meanwhile show that a loading phase with initially 20 g creatine daily has demonstrably no increased effect.1
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This is the best way to take creatine
Creatine works bestwith fruit juices - for example apple juice or grape juice - added. These transport the active ingredient faster into the muscle fibers. It should be noted thatenough liquid is drunk, preferably water. This can help prevent dehydration.Caffeine and alcohol reduce the effectiveness of creatine, so do without it as best you can.
When is the best time to take creatine:
A creatine intake of 3 g daily is therefore recommended in order to optimize your muscle building and increase your athletic performance. The uptake is optimal eitherright before training or after waking up. It does not necessarily have to be taken at the exact same time every day.
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Does creatine have side effects?
An intake of3 g creatine daily during muscle building is harmless. However, if you consume 20 g per day over a certain period of time (e.g. 2 weeks), undesirable side effects such as abdominal pain or diarrhea can occur.
Even with oneWeight gain can be expected, as increased creatine intake can lead to water retention. Whether and how much water is stored varies from person to person.
The higher the creatine intake, the higher the likelihood of water retention tends to be.
Creatine and its effect on the kidneys
With the additional intake of creatine, the creatine content in the blood increases. For doctors, this increased creatine blood level is an indicator of impaired kidney function.
In the case of a medical examination, the doctor should be informed in advance about the creatine intake. Otherwise a misdiagnosis may result. ActualDamage to kidney functions is not known from low creatine intake.
- Creatine can optimize muscle building.
- It is an endogenous acid that is mainly present in the muscle cells.
- With creatine, athletic performance can be increased.
- When building muscle, we recommend 3 g creatine daily, which is taken in with juice if possible.
- Caffeine and alcohol reduce the effect of creatine and the desired results are not achieved.
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