USN Creatine Anabolic all in One Creatine Amino Muscle Building Stack, Cherry, 900 g (Pack of 1)

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When assessing costs, take into account how many servings you will get, rather than just going by the cost per tub. The recommended dose is 3-5g (up to one teaspoon) of creatine after training, so 1kg will last many months. BG has received research grants, creatine donation for scientific studies, travel support for participation in scientific conferences (includes the ISSN) and honorarium for speaking at lectures from AlzChem (a company which manufactures creatine). In addition, BG serves on the Scientific Advisory Board for Alzchem (a company that manufactures creatine). Kuehner C. Gender differences in unipolar depression: an update of epidemiological findings and possible explanations. Acta Psychiatr. Scand. 2003;108:163–74. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int. J. Sport Nutr. Exerc. Metab. 2003;13:198–226.

Rawson ES, Clarkson PM, Tarnopolsky MA. Perspectives on Exertional Rhabdomyolysis. Sports Med. 2017;47:33–49. The theory that creatine supplementation increases fat mass is a concern amongst exercising individuals, possibly because some experience a gain in body mass from creatine supplementation. However, randomized controlled trials (one week to two years in duration) do not validate this claim. Acute creatine supplementation (7 days) had no effect on fat mass in young and older adults; however, fat-free mass was increased [ 86, 87]. Furthermore, three weeks of creatine supplementation had no effect on body composition in swimmers [ 88]. The addition of creatine to high-intensity interval training had no effect on body composition in recreationally active females [ 89]. In addition, the effects of creatine supplementation during resistance training overreaching had no effect on fat mass [ 70]. Moreover, in a group of healthy recreational male bodybuilders, 5 g/day of creatine consumed either pre- or post-training had no effect on fat mass [ 90]. In other short-terms studies lasting 6-8 weeks, there were no changes in fat mass from creatine supplementation. Becque et al. [ 91] found no changes in fat mass after six weeks of supplementation plus resistance training. In another 6-week investigation, no significant differences in fat mass or percentage body fat were observed after creatine supplementation [ 42]. Furthermore, creatine supplementation during an 8-week rugby union football season also had no effect on fat mass [ 92]. Arazi H, Rahmaninia F, Hosseini K, Asadi A. Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses. Science and Sports. 2015;30:105–9. Pritchard NR, Kalra PA. Renal dysfunction accompanying oral creatine supplements. Lancet. 1998;351:1252–3. Safdar A, Yardley NJ, Snow R, Melov S, Tarnopolsky MA. Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiol. Genomics. 2008;32:219–28.

Beis LY, Polyviou T, Malkova D, Pitsiladis YP. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners. J. Int. Soc. Sports Nutr. 2011;8:24–4. Dalton RL, Sowinski RJ, Grubic TJ, Collins PB, Coletta AM, Reyes AG, Sanchez B, Koozehchian M, Jung YP, Rasmussen C, Greenwood M, Murano PS, Earnest CP, Kreider RB. Hematological and Hemodynamic Responses to Acute and Short-Term Creatine Nitrate Supplementation. Nutrients. 2017;9. https://doi.org/10.3390/nu9121359.

Bundey S, Crawley JM, Edwards JH, Westhead RA. Serum creatine kinase levels in pubertal, mature, pregnant, and postmenopausal women. J. Med. Genet. 1979;16:117–21. In 1998, a case study of a young male with focal segmental glomerulosclerosis and relapsing nephrotic syndrome was reported [ 51]. The young male, who had kidney disease for 8 years and was treated with cyclosporine (i.e., immunosuppressant) for 5 years, had recently begun ingesting creatine supplementation (15 g/day for 7 days; followed by 2 g/day for 7 weeks). Based on increased blood levels of creatinine and subsequent estimate of calculated creatinine clearance, his kidney health was presumed to be deteriorating, although he was otherwise in good health. The patient was encouraged to discontinue creatine supplementation. At this time, it was already known that blood and urine creatinine levels can increase following ingestion of creatine containing food products, including creatine supplements [ 35]. This was ignored by the authors of this case study, as was the inclusion of two investigations which demonstrated that creatine supplementation did not negatively impact renal function [ 52, 53]. The dosage of creatine during the maintenance phase, which was also ignored, was only slightly higher than the daily creatine intake of a typical omnivore’s dietary intake, or in terms of food, a large hamburger or steak per day (meat contains about 0.7 g of creatine / 6 oz. serving; see [ 54]). In response to this case study, two separate teams of experts in creatine metabolism wrote letters to the editor of Lancet [ 53, 55]. However, the notion that creatine supplementation leads to kidney damage and/or renal dysfunction gained traction and momentum.

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Smaller, daily dosages of creatine supplementation (3-5 g or 0.1 g/kg of body mass) are effective. Therefore, a creatine ‘loading’ phase is not required.