قالب وردپرس درنا توس
Home / Fitness and Health / What is Creatin Loading and is it safe?

What is Creatin Loading and is it safe?



I took creatine supplements in high school so I could look more muscular at summer pool parties. It worked.

Now 17 years later, I'm taking creatine supplements again, so I have the strength to lift my toddler. Times have changed – as have my reasons for taking creatine – but it still works.

But I've always wondered about one thing about creatine supplements: the loading phase You'll probably find a language that looks something like this: "Mix 1 scoop 3-4 times a day for the first 5 to 7 days ( 5,000 mg) of water or your favorite beverage. Do not exceed 5,000 mg per serving. For maintenance, take one serving (5,000 mg) immediately after your workout.

  image [19659006lightboxesGettyImages

This period of elevated creatine intake during The first week is often referred to as the "loading phase".

Does this creatine avalanche magically affect my muscles? If I do not turbo-charge the supplement, is it ineffective? Or is this all a trick of the supplement? Companies that let me consume more creatine than I need to buy more?

To alleviate my confusion (self-imposed madness?), I contacted Chris Mohr, Ph.D., RD, and co-owner of Mohr Results, a nutritional consulting firm.

"Creatine loading is still recommended in the proposed use, but is not required," wrote Mohr. "During the loading phase it is not dangerous or unhealthy, as the research suggests after 30 days, the results of using creatine are the same to increase the strength. That is, if someone needs faster results (eg 5 days versus 30 days), the loading phase could be considered.

In other words, if you need to look for a pool party in high school for example A week, the loading phase could be a good idea. But if you're a father who's just looking for a little help to lug around the kid, there's no real need to load creatine.

  image "title =" image "class =" lazyimage lazyload "data-src =" https: //hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1140109504.jpg? crop = 0.667xw: 1.00xh; 0.153xw, 0 & resize = 480: * "/> </picture></div>
</p></div>
<p>
	<span class= Getty Images

Your body produces its own creatine after eating meat via kidney and liver, and then your muscles convert creatine into creatine phosphate, which is then transformed into creatine Adenosine triphosphate (ATC) is converted to your body's explosive exercise.

Complicated, yes, but important because creatine is stored. You can bring your creatine supplies to their top by either loading or gradually by consistently smaller dosages

I've also found that the creatine loading phase gives me some uncomfortable bowel spasms, not to mention frequent bathroom breaks, considering how much water falls into the hands of me along with the supplement I was relieved to hear that I was able to withdraw from the store in the blessing of Mohr.

However, there was a warning sentence that Mohr said: "Even creatine works not without a solid nutrition plan and training. "

Somehow I'm not sure if I should bend down to pick up and lay down my son."


Source link