However, it has been reported that the ingestion of proteins in combination with carbohydrates can result in a greater increase in serum insulin concentrations than would be expected from the sum of their individual responses. Thus, the aim of recent study by Dr. Steenge and coworkers was to examine whether the ingestion of creatine in combination with a solution containing about 50 g of protein and about 50 g of simple carbohydrates could increase serum insulin concentration to a level similar to that observed after the ingestion of about g of simple carbohydrates.
The second aim was to determine whether this would facilitate creatine retention toward that reported with large quantities of simple carbohydrates. The results of this study indicate that the ingestion of creatine, in conjunction with about 50 g protein and about 50 g of carbohydrates, is as effective in stimulating insulin release and whole body creatine retention as ingesting creatine in combination with almost g of carbohydrates.
According to Dr. Steenge and colleagues, "This information will be useful to individuals aiming to elevate their muscle total creatine store by supplementing with creatine, particularly those that regularly ingest CHO-protein [carbohydrate-protein] supplements after exercise or several meal-replacement supplements per day We would, therefore, propose that ingestion of CHO alone, or in combination with protein, in an effort to augment muscle creatine accumulation will probably only be highly effective on the first day of supplementation.
D-pinitol is a plant extract that has been reported to possess insulin-like properties. Thus, the purpose of recent study by Dr. Greenwood and coworkers was to examine whether co-ingestion of D-pinitol with creatine affects whole body creatine retention.
However, ingestion of higher dose of D-pinitol 4 x 0. Clearly, more research is needed before conclusions can be drawn. Effervescent creatine products have been marketed as a more optimal means of ingesting creatine because they theoretically enhance the suspension and solubility of the creatine in liquid, optimize pH levels to prevent degradation of creatine to creatinine, and reduce purported gastrointestinal problems that may interfere with creatine transport in the gut.
It outlines the different forms of creatine available, and details the rising safety concerns around supplementation with large doses of creatine powder. These safety concerns include the osmotic effect of dehydration resulting from creatine monohydrate's insolubility, and the suppression of natural creatine production in the body The article also points out several other important concerns around creatine monohydrate powder supplementation.
For example, an unknown amount of powder remains unaccounted for in the digestive system. Furthermore it may cause complications in stomach acid deficiency and an increase in the body's production of formaldehyde. Both of these could lead to potentially serious complications. I just read this paper Gina L. Nick, Ph. Although creatine is not subject to first-pass metabolism, other routes are possible for decreasing systemic creatine exposure after oral administration.
To load or not to load—it's one of the biggest questions surrounding creatine monohydrate. Clear up the confusion with this look at the evidence for creatine loading, pro and con.
Creatine monohydrate is one of the best-researched supplements on the market. Taken consistently, it can serve to enhance the quality of training and volume of work, leading to greater adaptations in strength, power, and lean body mass. Some experts strongly believe that a loading phase is necessary to maximize gains, while others deem it irrelevant. Let's look at the science. Approximately 1 gram of creatine is produced by the body per day. A diet high in meat and fish will also provide about a gram of creatine per day.
Conversely, creatine is broken down or degraded into creatinine at a rate of 2 grams per day. Researchers agree that it is safe to undergo a loading regimen. In fact, a report by the International Society of Sports Nutrition said that most healthy individuals can take up to 30 grams of creatine each day for five years without suffering harm.
However, a small number of people may experience side effects when taking creatine, especially in large doses. None of the issues are serious, but some can make you uncomfortable. It is also important to note that creatine is metabolized in your kidneys and could be risky for individuals who suffer from renal disease.
If you experience any side effects while loading up on creatine, you may find relief by lowering your daily dose. If lowering the dose does not alleviate the side effects, it may be best to stop take creatine.
While creatine is generally safe when taken at the recommended dosages, you should check with your doctor before taking any supplements. There are many scientifically-proven benefits to taking creatine, which is why many athletes and fitness enthusiasts are in such a hurry to maximize their creatine levels.
Researchers have conducted thousands of studies on creatine and found that it helps both highly-trained athletes and fitness newcomers.
For instance, one study of experienced weightlifters found that creatine supplements helped participants add a significant amount of muscle mass and boost their strength. Another study had creatine users and a control group undergo identical weight-lifting programs. After six weeks, the creatine users added an average of 4.
Meanwhile, an analysis of over studies discovered that creatine users increased their lean body mass by an average of 2. Creatine is a safe, effective, and affordable supplement that can help you add muscle, reduce fat, increase strength, boost athletic performance, decrease recovery times and prevent injuries.
The fastest way to maximize your creatine levels and obtain these benefits is by taking 20 to 30 grams of creatine for five to seven days. However, you can also take a maintenance dose of 3 to 5 grams for 28 days and get the same results.
It is rare for creatine to cause side effects, but they are more common during the loading phase. If you experience any discomfort while loading up on creatine, switch to a lower dose or discontinue use. Save my name, email, and website in this browser for the next time I comment. This site uses Akismet to reduce spam.
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