Creatine Tablets: Benefits, Dosage, and How to Choose the Right Product
, by Sandesh Prasannakumar, 8 min reading time
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, by Sandesh Prasannakumar, 8 min reading time
Creatine is one of the most researched sports supplements, and using tablets to get extra creatine is as easy as it gets. Creatine tablets are as effective as creatine powder in boosting performance and building muscles for those who do not like the hassle of dissolving and mixing the powder. The following information will be included in this article: the advantages of creatine tablets, the recommended creatine tablet dosage, when to take creatine tablets, and how to choose a quality creatine tablet supplement.
Some of the main evidence-based benefits of supplementing with creatine tablets include:
About creatine tablets, a number of studies have employed a dosage regimen known as “loading”, which floods muscles rapidly, followed by lower maintenance. A commonly recommended regimen is:
Loading Phase:
- Take 20 grams per day in four five-gram doses for 5-7 days. This quickly replenishes the creatine supply in your muscles, hence the need for a creatine supplement.
Maintenance Phase:
- For the 3-4 weeks, the dose taken is 3-5 grams per day, which is equivalent to 1-2 tablets. This ensures that your creatine reservoirs are always replenished.
Swallow tablets with food, as this may enhance the absorption of the drug. Avoid taking more than the amount prescribed on the product label.
The best time to take creatine depends on your goals and preferences:
With many creatine products on the market, use this buying checklist when choosing a supplement:
Taking additional high quality creatine monohydrate tablets can enhance your athletic performance, enhance muscularity and development when combined with training and help in faster recovery after workouts. It is only when the correct dosages are taken that the full effects are experienced. When purchasing a supplement, it is recommended to choose well-known brands that offer creatine tablets without unwanted additives. Taken on a daily basis over the long term, creatine tablets provide the necessary fuel to your muscles to get through gruelling sessions.
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At high doses, however, side effects are possible, and most people should be able to use creatine tablets in the long term without experiencing any problems. It may cause gastrointestinal discomfort if one takes high amounts of this herb. Available data does not show that creatine is toxic and causes harm to the kidneys or liver in healthy people. However, safety has not been determined in adolescents younger than 18 years or in women who are pregnant or breastfeeding.
The benefits associated with the use of creatine products are only realised for a while once a person ceases the use of the supplement. It is recommended that you take a 3-5 gram maintenance dose daily or use creatine in cycles to retain more strength and muscle build from creatine in the long run.
If you do not wish to load, then you do not have to do it skip it. If you consume 3-5 grams per day, you will still be able to raise your muscle creatine levels in about 4 weeks. However loading can enable one to get the benefits within a short time if one’s goal is to perform well in a short time.
Yes, creatine tablets should be consumed daily irrespective of the day being a training day or a non-training day. This maintains muscle creatine stores full over time in order to provide additional creatine for energy demands associated with high-intensity workouts.