Creatine

creatine cycling

Is creatine cycling necessary or is long term creatine use safe?

Cycling creatine on and off is unnecessary. There is no good research indicating that long term creatine use has any negative effects. The ISSN’s stance states that use of up to 30 grams per day for periods as long as 5 years is safe. Most research indicates as little...

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creatine recovery

Does creatine speed up post exercise recovery?

In the previous article, we learned the evidence paints a mixed, but positive picture on whether creatine decreases muscle damage. The next question is, if creatine has a moderate ability to decrease muscle damage, can it also speed up the post exercise recovery period?

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creatine muscle damage

Does creatine decrease muscle damage?

There are quite a few supplements which claim to reduce muscle damage; creatine is one of them. The implications of this claim is quicker recovery, reduced soreness, and increased performance gains. There has been plenty of research conducted on whether or not creatine supplementation reduces muscle damage.

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creatine body fat

Does creatine decrease body fat?

In this series, we've learned creatine definitely increases strength and muscle mass. It accomplishes both by increasing the availability of ATP in muscle tissue, allowing you to workout at a higher intensity. This leads to both strength and size gains. If creatine increases workout intensity and promotes increases in...

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creatine muscle

Can creatine help me gain muscle?

It's fairly clear that creatine monohydrate causes weight gain. For many, this is a benefit. Unfortunately, some of this quick weight gain comes from water and reverses once supplementation stops. Still, creatine is a very common supplement used to gain strength and muscle mass. Does creatine actually increase muscle...

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creatine and cardio

Does creatine improve cardio?

There are fundamental problems with supplementing creatine in order to improve aerobic performance. While creatine definitely helps improve anaerobic performance, there is much less evidence to suggest it does the same in an aerobic environment.

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creatine and strength

Does creatine make you stronger?

Creatine and Strength Creatine and strength training go together like (insert your favorite pair). Creatine works by providing additional phosphate groups, making it easier for the body to recycle ADP back into ATP. This should theoretically improve performance in exercises which have high, short-term energy demands. We are lucky in...

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