Creatine
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Benefits and Concerns
Supplementation of Creatine
Dosage and Timeframe for Creatine
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Loading Phase: 0.3 g/kg of body weight per day (divided into smaller doses) for 5-7 days
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Maintenance Phase: after loading phase, 3-5g per day
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Alternative Dosage without Loading: 3-5g for 4 weeks
Benefits/Concerns of Creatine
Benefits of Creatine
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Improved exercise performance, increased uscle mass and strength, enhanced recovery, injury prevention, neuroprotective effects, support glycogen storage, and potential clinical applications
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Concerns of Creatine
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Weight Gain due to water retention
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Rumors/Not Supported by science of Creatine
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Kidney damage/Renal Dysfunction, Muscle Cramping/Dehydration, and Hair Loss/Baldness
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Related Products
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