💪 3 Drawbacks of Creatine

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Today’s all about how creatine can help you get more gains. Here’s what we’ve got: 

• Fourteen foods packed with creatine

• A look at the potential side effects of creatine

• Our picks for the best creatine supplements on the market

NUTRITION 

Creatine Munchies 

Extensive research supports creatine — a compound synthesized from amino acids (arginine, glycine, and methionine) in the kidneys, liver, and pancreas — for significantly boosting athletic performance, strength, muscle growth, and recovery. Furthermore, studies have shown that creatine, predominantly stored in the muscles, enhances cognitive functions and offers other potential health benefits. However, before heading to the supplement aisle, you should consider how to increase your creatine levels through your diet.

Foods rich in creatine, such as red meat, seafood, and dairy products, are high in protein and packed with nutrients. If you're following a plant-based diet, there's still good news because vegans can also find natural ways to boost their creatine intake through different nuts and seeds. Check out more of the best foods below.

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TRAINING TIPS 

Creatine’s Kryptonite 

We've highlighted the advantages of creatine, including enhanced muscle gains and support for overall health. However, it's essential to consider potential side effects. Like prescription medications and over-the-counter supplements, creatine comes with its own trade-offs. The good news is that the benefits of creatine far outweigh its drawbacks. (And no, creatine is not a steroid, nor will it lead to hair loss.) 

Nevertheless, creatine intake can increase the risk of gastrointestinal issues, such as diarrhea, bloating, and stomach discomfort, particularly when taken with caffeine or in excessive amounts. Additionally, creatine supplements have yet to receive FDA approval. It’s crucial to understand the proper daily dosage to maximize its benefits while minimizing adverse effects.

SUPPLEMENTS 

Our Top Picks

Now that you have more knowledge about creatine, it’s important to know which brands pack the best punch for your fitness goals. And you’re in luck because our expert dietician has provided a thoroughly vetted review of some of the top creatine brands on the market. No matter your goal, the article below offers comprehensive guidance on this powerful supplement to boost ATP (adenosine triphosphate) production and energize your workouts.

Our analysis spans various forms of creatine, including creatine monohydrate, renowned for its widespread use and extensive scientific validation. We've also evaluated capsules, powders, and gummies, comparing them against competitors notable for their solubility, flavor, and affordability. (In short, we did a lot of work here.)

THE DROP SET 

A Stunner in Arizona

• Angela Yeo pulled off the upset of the season when she beat four-time Ms. Olympia winner Andrea Shaw at the 2024 Rising Phoenix World Championship over the weekend. Check out the full results.

• It’s hard to grow your arms when experiencing elbow aches caused by triceps extensions. Here’s how to prevent it.

• Wesley Vissers, the 2024 Arnold Classic Physique champ, is gearing up for the 2024 Olympia. Check out his new vintage bodybuilding home gym setup, where he plans to prep.