Kreatin
Dosages
- Based on Body Weight: For a person weighing around 180 pounds, 5 grams per
day is recommended. Heavier individuals may need 10-15 grams, while those
lighter might need 1-5 grams.
- No Loading Phase Needed: Contrary to early beliefs, a high dosage loading
phase isn’t necessary; benefits can be achieved at consistent lower dosages.
Effects
- Neuronal Fuel Source: Creatine also serves as a fuel source for neurons,
potentially enhancing cognitive functions.
- Traumatic Brain Injury: There are indications that creatine might aid
cognition after traumatic brain injury, though medical consultation is advised
- Increased Power Output: Studies show creatine can increase power output in
activities like sprinting, running, jumping, and weightlifting by 1% to 20%.
- Hydration and Muscle Mass: Creatine enhances the body’s ability to hydrate
cells, indirectly aiding in muscle mass increase.
- Reduction in Fatigue: Multiple studies indicate creatine’s role in reducing
fatigue.
Other effects
- Influence on Hormones: Creatine can increase levels of dihydrotestosterone
(DHT), a potent androgen, which might affect strength, libido, and hair
patterns.
- Varied Effects on Hair Growth: While some may experience hair loss or
accelerated beard growth, these effects are not universal.
Sources
Resources
No notes link to this note