However, one short term
side effect of creatine noted is that athletes who took more than the recommended amount of creatine experienced diarrhea, however this went away after reducing the dosage.
Previous studies conducting personal interviews with male / female athletes who have used creatine for longer than 1 year did not reveal any long - term
side effects of creatine.
The positive
effects of creatine on brain function may even take us a step closer to convincing those friends and family who turn their noses up at supplements that sports nutrition can be beneficial not only for athletes, but also for those who want to optimise their overall physical and cognitive health.
Although Cell Tech has received positive feedback from many users, the side
effects of the creatine supplement can not be ignored, especially the ones which highlight the obscurity of the research claim.
A training protocol that emphasizes all phases of muscular energetics to take advantage of the ATP - CP, glycolytic, and
oxidative effects of creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing creatine, due to the repeated bouts of high intensity work)
More: Fenugreek
improves effect of creatine more than carbs 08.08.2011 D - Pinitol adds nothing to creatine 03.12.2009 Creatine pyruvate works better than creatine citrate 03.09.2009
More:
Effect of creatine visible after just five days 31.10.2009 How creatine lengthens your lifespan 20.10.2009 Creatine users have more DHT in their blood 29.09.2009
Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in spinters and long - distance runners.
Extensive experiments have been done to test for side effects on humans, and Dr. Paul Balsom - the world leading expert on creatine - stated «to the best of our knowledge, the only documented
adverse effect of creatine supplementation is an increase in body mass.»
Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky
M. Effect of creatine and weight training on muscle creatine and performance in vegetarians.
Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon
P. Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes.
Gerber, I. Gwynn, I, Alini, M and Wallimann, T.
Stimulatory effects of creatine on metabolic activity, differentiation and mineralization of primary osteoblast - like cells in monolayer and micromass cell cultures.
Combined with resistance training and proper nutrition, the end result would be a net loss of body fat (combined with an increase in lean muscle mass as evidenced by the
other effects of creatine supplementation).
In a New Zealand study,
effects of creatine serum and creatine powder was tested on performance in repeated maximal sprint cycling tests.
«The practical recommendation of this study is to supplement with caffeine before intense exercise, if athletes would like to augment the
ergogenic effects of creatine.»
Well, the theory goes that the cell -
volumizing effect of creatine (it effectively draws water into your muscles, giving them a denser look) happens quicker during the loading process.
Effect of creatine and beta - alanine supplementation on performance and endocrine responses in strength / power athletes.
The effects of creatine supplementation on high - intensity exercise performance in elite performers.
However, the phrase «performance enhancing» had been experiencing quite a negative stigma and myths and legends started forming about
the effects of creatine.
The lack of a control group makes the task of determining
the effect of creatine on muscle strength and mass in regards to taking it before or after exercising a lot more difficult.
Don't take caffeine and creatine together because caffeine reduces
the effects of creatine supplements.
Although
the effects of creatine monohydrate are just as impressive, the drawback of its use is that it takes time to show results.
An old school of thought was that it was essential to supplement it pre and post workout, however, with more researching being carried out looking into
the effects of creatine, I have came to the conclusion that timing isn't hugely important.
The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise.
Effect of creatine and ß - alanine supplementation on performance and endocrine responses in strength / power athletes.
Effect of creatine supplementation during cast - induced immobilization on the preservation of muscle mass, strength, and endurance.
The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.
The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30 km race.
Study Nevertheless, not an awful lot is known about
the effect of creatine on the metabolism of endurance athletes, so the Taiwanese carried out an experiment with 12 well - trained male students.
While this is a common side -
effect of creatine, not many users had the same complaint with ON's Creatine Powder.
One more thing: Contrary to popular myth, caffeine does not inhibit the absorption and
effects of creatine.
No long term side
effects of creatine have been shown either.
The only difference will be that instead of seeing
the effects of creatine in a week, it will now take you 20 - 30 days.
A second study was assessing
the effects of creatine supplementation on treatment resistant PTSD.
The figure below shows
the effect of creatine on the female rats.
In 2004, Santos and colleagues studied
the effects of creatine supplementation on muscle cell damage in experienced endurance athletes running a 30 - kilometre race12.
Santos, R. V. et al. (2004)
The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30 km race.