Creatine is one of the most widely used and researched supplements, particularly among athletes and bodybuilders. Here are the primary benefits, usage instructions, and potential side effects associated with creatine supplementation:

Benefits

1. Increased Strength and Muscle Mass: Creatine helps enhance strength and lean muscle mass gain when combined with resistance training¹.
2. Improved Exercise Performance: It can enhance performance during high-intensity, short-duration exercises like weightlifting and sprinting by enabling faster regeneration of adenosine triphosphate (ATP), the main energy source for muscle cells¹²³.
3. Faster Recovery: Supplementing with creatine can help in faster recovery post-exercise²⁴.
4. Enhanced Brain Function: Some studies suggest that creatine may also improve cognitive function and help in neuromuscular diseases¹⁵.

Usage

1. Loading Phase: To saturate muscle stores quickly, take 20 grams per day (divided into 4 doses of 5 grams each) for 5-7 days⁶⁷.
2. Maintenance Phase: After the loading phase, maintain with 3-5 grams per day⁷⁸.
3. Consistency: For best results, take creatine consistently every day, even on rest days⁷.
4. Hydration: It is crucial to stay hydrated while taking creatine, as it draws water into muscle cells⁵.

Side Effects

1. Weight Gain: Creatine can lead to weight gain due to water retention in the muscles⁵⁷.
2. Stomach Discomfort: Some individuals may experience stomach cramping or diarrhea, especially if taken without adequate water or in too high doses⁵⁸.
3. Safety: Long-term usage of creatine is generally considered safe for healthy individuals when taken at recommended doses⁵⁹.

References

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Footnotes

1. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," NCBI, 2020. ↩ ↩² ↩³

2. Jessica Butts, "Creatine Use in Sports," NCBI, 2023. ↩ ↩²

3. "How to Take Creatine for Muscle Growth (12 Studies)," Built with Science, 2023. ↩

4. Anthony O’Reilly, "How to Use Creatine | Garage Gym Reviews," Garage Gym Reviews, 2023. ↩

5. "Examine.com - Creatine," Examine, 2024. ↩ ↩² ↩³ ↩⁴ ↩⁵

6. Liam Agnew, "What’s The Best Way To Take Creatine And How?," MyProtein, 2020. ↩

7. Jeremy Hilton, "How To Take Creatine 101: How To Get The Best Results Possible," Huge Supplements, 2024. ↩ ↩² ↩³ ↩⁴

8. "How to Properly Use Creatine for Optimal Results," Blender Bottle, 2023. ↩ ↩²

9. "Maximize Benefits of Creatine: Optimal Dosage & Timing Guide," Avant Pharmacy, 2024. ↩