Creatine is popular among athletes and bodybuilders trying to improve high-intensity exercise performance. Generally, this supplement is considered safe and effective when taken as directed. Creatine can help you sprint faster, lift heavier weights and jump higher. There are two phases of traditional creatine supplementation--the loading phase and the maintenance phase. If you have an important athletic event approaching, you may be wondering how long it will take before you experience results.
Naturally Occurring Creatine
Creatine can be obtained directly from meat and fish. Red meat has about 1 g of creatine in a large serving portion. While half of your body's creatine comes from food the food you eat, the other half is made from protein in your diet. Your pancreas, liver and kidneys all play a role in producing creatine from amino acids. Vegetarians and vegans tend to consume less creatine, but they can sufficiently produce and store creatine regardless.
The Loading Phase
The first week of creatine supplementation is called the loading phase. During this time, take 5 g of creatine four times per day for a total of 20 g. Creatine must be combined with exercise training and adequate hydration in order to produce results. If you naturally have high stores of creatine in your muscle, you may not notice much of an effect from supplementation. Whether or not the loading phase is really necessary to produce results has not been proven. You may see similar results by simply taking the maintenance dosages.
The Maintenance Phase
During the maintenance phase, take 2 g to 5 g of creatine per day, preferably with carbohydrate foods for better absorption. The maintenance phase should last no more than six months. Although everyone is different, it will likely take at least two weeks to start seeing results from creatine. One study showed an increase in biking performance after 14 days and an increase in weightlifting performance after 28 days. Participants also gained about 1.7 kg of lean body mass, while placebo groups did not. To see if creatine will work for you, try taking it as directed for at least one month. If you experience nausea, you may want to stop taking creatine or try a lower dose.
Creatine Contraindications
In one case of creatine supplementation, acute kidney failure and muscle breakdown was seen in an athlete taking more than 10 g per day for six months. Purchase creatine from a reputable company and supplement under the supervision of your health care provider. Certain medications increase kidney damage when taken with creatine. Caffeine may block creatine absorption, and long-term creatine supplementation may reduce your body's ability to produce this compound naturally.
Member Comments