How much creatine should an athlete take?

For athletic performance, some people start with 10 grams to 20 grams of creatine a day. This is typically followed by a maintenance dose of 2 grams to 5 grams of creatine a day.

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Which creatine is best for athletes?

A quick look at the best creatine supplements Best overall: Thorne Creatine. Best overall — runner-up: Klean Athlete Klean Creatine. Best for post-workout: Nutricost Creatine Monohydrate Powder. Best for muscle growth: Genius Creatine Power Matrix. Best flavored: Muscle Feast Creapure® Creatine Monohydrate. Why athletes should not take creatine? Kidney damage possible Muscles then contract vigorously, which strains the hamstring and quadriceps, he said. Creatine goes through the kidneys to be excreted, which may overtax the kidneys and can cause kidney failure, he said.

Do athletes need creatine?

Creatine is one of the most effective ergogenic aids for adult athletes and is safe. Creatine effectively increases lean mass, strength, power, speed, and exercise capacity (1). People also ask why athletes should use creatine? Creatine helps produce ATP, your cells' most basic form of energy. This increases energy production during high intensity exercise and leads to improved performance and increased strength and muscle gain.

Is creatine worth using?

Although many reports have been inconclusive, on balance, the data suggest that creatine loading can improve performance in high-intensity exercise lasting less than 30 s. Studies reporting creatine benefits for resistance training exercise are more consistent in demonstrating positive effects.