It should be noted that the super compensation was most pronounced when performed following a
period of creatine supplementation, not during the initial period of supplementation itself.
That said, the simplest way to ensure you get the most
out of creatine supplementation is taking 5 grams per day, which ensures your body's creatine stores always remain elevated.
«Given all the known benefits and favorable safety
profile of creatine supplementation reported in the scientific and medical literature, it is the view of ISSN that government legislatures and sport organizations who restrict and / or
«Given all the known benefits and favorable safety profile
of creatine supplementation reported in the scientific and medical literature, it is the view of ISSN that government legislatures and sport organizations who restrict and / or discourage use of creatine may be placing athletes at greater risk — particularly in contact sports that have risk of head trauma and / or neurological injury.»
I've previously mentioned how people, who were diagnosed with bipolar disorder, reported increased manic symptoms after they started following a
regime of creatine supplementation.
In 2004, Santos and colleagues studied the effects
of creatine supplementation on muscle cell damage in experienced endurance athletes running a 30 - kilometre race12.
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)
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.»
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).
So heavy continuous doses of caffeine reduce the effect
of creatine supplementation.
T.McMorris et.al (2006): Effect
of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.
Effect
of creatine supplementation and performance: a meta - analysis.
The same researchers mentioned in the first study on creatine above also investigated the effects
of creatine supplementation and sleep deprivation alongside mild exercise on cognitive performance and bio-motor skills (3).
The side effects
of Creatine supplementation are well known and include muscle cramps, gas, diarrhea, and severe dehydration.