Creatine
Creatine is a compound that comes from three amino acids
Creatine is found mostly in your body’s muscles as well as in the brain
Most people get creatine through seafood and red meat.
vegetarians have less creatine.
dosing¶
Maintenance dose is 2g daily.
loading dose: (4x5g) 20g daily over 2-5 days, then take a break
Most studies have found no significant side effects at the doses used for up to 6 months.
absorption¶
Your body may absorb creatine better when you take it with carbohydrates, such as fruits, fruit juices, and starches
risks¶
Creatine that’s not stored is excreted, being processed by your liver before going through the urinary tract (including kidneys).
If vulnerable, or taking to high doses, side effects of creatine can include:
- Weight gain
- Muscle cramps
- Muscle strains and pulls
- Stomach upset
- Diarrhea
- Dizziness
- High blood pressure
- Liver dysfunction
- Kidney damage