Τα καλύτερα συμπληρώματα κρεατίνης και τα οφέλη για την υγεία 2024

Τα καλύτερα συμπληρώματα κρεατίνης και τα οφέλη για την υγεία 2024Κρεατίνη-Τα συμπληρώματα έχουν γίνει ολοένα και πιο δημοφιλή τα τελευταία χρόνια, μεταξύ άλλων μεταξύ των γκουρού του Pilates Bryony Deery και διατροφολόγος Έμιλυ Αγγλίδα και αρκετοί άλλοι ειδικοί ορκίζονται στη σύνδεση.

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Creatine supplements were developed to help consumers build muscle mass and strength, as well as boost cognitive functions, and speed up recovery after a workout. Creatine is a natural acid found in the body, but in some cases our levels deplete, such as when we exert ourselves, which is why some seek creatine supplements to replenish their reserves.

We sought the advice from Performance Nutritionist Aimee O’Keeffe – who is the Senior Performance Nutritionist for Women’s England Rugby Team and Vitamin Well ambassador – to find out all there is to know about creatine; from the best dosage, the benefits, and drawbacks, as well as the most effective formulations.

Aimee has advised those seeking the best creatine supplements to shop for creatine monohydrate in a powder form and consume 3-5g per day.

What is the most effective creatine?

Aimee has confirmed there is one most effective type of creatine to take: Creatine Monohydrate.

What are the benefits of creatine?

Creatine has been said to have numerous health benefits, namely enhancing muscle mass and strength, as well as recovery.

Aimee told us that ‘there are many benefits of creatine, they include: increases in muscle mass and muscle strength, cognitive/brain function, maintenance of muscle mass when injured in injured limb, crATP increases to improve repeated sprint effort performance and maximise efforts, as well as improved recovery periods, endurance capacity, body composition benefits (increases in lean body mass) and high intensity performance.

‘Creatine supplementation combined with resistance training in elderly populations has demonstrated some favourable effects on muscle mass, strength, physical performance, and bone mineral density in older adults.’

Are there any drawbacks from creatine?

Aimee recommends sticking to the recommended 3 to 5g of Creatine Monohydrate, but some may notice ‘temporary’ water retention and bloating at first.

She warned: ‘If loading with creatine which is 15-20g of creatine split between 2-3 doses in a day for 5-7 days, there can be an initial gain in weight on the scale due to water retention, but this is temporary and doesn’t last for the duration of supplementing.’

However, she stressed this side effect doesn’t last forever, and ‘doesn’t occur in everybody’.

What to look for when buying creatine supplements?

Some may be dubious about purchasing supplements, no matter the type or form they take. So, to ensure you have purchased the correct type Aimee encourages consumers to shop ‘informed sport tested’ brands, which you can find detailed here.

She explained: ‘To ensure it is informed sport tested, which ensures safety and batch testing of supplements for safety purposes. This is more critical if you are an athlete who is tested.’

Aimee has also stressed the importance of taking the correct 3 to 5g dosage, checking the quality of product, and even fact checking the reputability of a brand before taking any supplement.

Sharing her top three pointers to be aware of before buying, and consuming, creatine, she said: ‘Ensuring you are taking the correct dosage. Check the quality of the product, and it is from a reputable and tested brand by looking for the informed sport logo. ‘

What is the recommended dosage?

Whether you are taking creatine for the first time it is vital to get the dosage correct.

To reiterate what we’ve already said, Aimee has confirmed ‘The recommended dosage is 3-5g per day everyday.’

What is the best form to take creatine?

Supplements can come in a variety of forms, some in tablets, others powder, but what is the most effective we hear you ask.

Aimee has reassured us there ‘are no significant differences’ between taking creatine in a powder or tablet form.

She explained: ‘Powder form is the best form to take creatine. The research suggests there are no significant differences, therefore either is fine.’

How often should you take creatine supplement?

Many recommend habit stacking when introducing a new supplement, or hobby, into your daily routine. The same goes for supplements, including creatine, which should be consumed daily.

While Aimee recommends taking creatine supplements daily, the time of day also has an impact.

Aimee advised: ‘Daily, there are also no significant differences between pre or post training session supplementation. The first step to supplementing is being consistent with creatine once per day. Easy ways to ensure you are consistent are to add it to fluids as powder form is unflavoured. If consuming via tablet/capsule form, then ensuring a time point in the day, which ensures you remember to take. For most it this maybe in the morning time.’

How long should you take creatine?

For those who want to start taking creatine, or have been and are wondering how long it is safe to consume, fear not, as Aimee has revealed you can consume creatine for ‘long durations.’

She explained: ‘The research suggests there is no need to cycle on and off creatine and it can be consumed daily for long durations.’

When will you notice the impact of creatine?

It is advised to take 3 to 5g of creatine per day, and though there is no cut off point as to when consumers should stop taking creatine, or restrictions on the time of day, Aimee has revealed after approximately one month people should notice a difference.

She said: ’28 days of supplementing 5g per day is the time frame to supplement to ensure body is saturated, and phosphocreatine stores are elevated in the body.’

Who should not take creatine?

Before taking any medication, and supplements, it is paramount you check with your GP and seek medical advice to ensure it is safe to take.

Aimee has stressed those with liver or kidney ailments may be advised against taking creatine.

She said: ‘Potentially people with any liver or kidney issue (however the study is limited in this).’

Aimee has shared her recommendations for the best creatine supplements below, as well as other top-rated and bestselling versions of the supplement we have found from trusted health retailers to help you find the best creatine supplements to suit your needs and budget.

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