Do You Need To Load Creatine? Should You? (The Evidence). скачать в хорошем качестве

Do You Need To Load Creatine? Should You? (The Evidence).

Creatine Monohydrate is a proven performance-enhancing supplement via its role in the "Phosphagen", or, "Phosphocreatine" energy system. By increasing available energy in our muscles, it allows us to perform an extra repetition or two each set. This effect compounds over time to gradual, but proven, strength gains. To access these benefits, we aim to boost our muscle creatine content to the maximum amount they can hold (the saturation point), and, keep levels this high through a "maintenance" dose of creatine. One camp recommends taking 20 grams per day, divided into 4 doses of 5 grams, for 3 - 7 days to get to saturation fast before switching to 3 - 5 grams per day maintenance. The other camp suggests just taking 3 -5 grams per day from the onset. This video explores the evidence and explains why both options are valid, with one yielding quicker benefits and the other avoiding the potential of minor side effects of creatine loading. Links to the two studies showing that muscle creatine saturation can be achieved by: 1) https://pubmed.ncbi.nlm.nih.gov/8828669/ 2) https://journals.lww.com/nsca-jscr/Ab... Link to my "How Creatine Works" video:    • How Creatine Works | What Creatine is and ...   Creatine Versus Your Kidneys:    • Does Creatine Cause Kidney Disease? Is Cre...