What happens to your body if you take creatine for 7 days? To answer that, we use Dr Mike Daimonds’ experience.
Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
He posted a video telling viewers that he took creatine for 7 days and decided to share, in detail, what that did for him.
What Happens To Your Body If You Take Creatine For 7 Days?
Creatine is a naturally occurring organic compound that is synthesized in the liver and kidneys from the amino acids arginine, glycine, and methionine. It plays a key role in the production of adenosine triphosphate (ATP), which is the primary source of energy for muscle contraction. Creatine is stored in muscles and is used by the body during high-intensity exercise to provide energy for short bursts of activity.
It is commonly used as a dietary supplement by athletes and bodybuilders to increase muscle mass, strength, and performance during high-intensity, short-duration activities. Creatine has also been studied for its potential therapeutic benefits, including improving cognitive function and reducing the risk of certain neurological diseases.
Diamonds says that he was thirsty most of the time since taking creatine, which is one of the effects it can cause people. He also did creatine loading, which is when you take more creatine than normal in the first week to fill your muscles with the supplement.
By day 4, Diamonds said he felt heavier. “I feel so much bigger than I normally do. In a bad way and a good way, because it’s abnormal for me,” he says.
At the end of the week, Daimonds says he noticed a slight change in his physique. “I do see more volume in my muscles than I normally would.”
Creatine has several effects on the body, including:
- Increases energy production: Creatine is used by the body to produce ATP, the primary energy source for muscle contraction. Supplementing with creatine can increase the amount of stored creatine in the muscles, allowing for greater energy production during high-intensity exercise.
- Improves strength and power: Creatine supplementation has been shown to improve muscle strength and power, particularly during short-duration, high-intensity activities such as weightlifting, sprinting, and jumping.
- Increases muscle mass: Creatine supplementation may lead to an increase in muscle mass, particularly when combined with resistance training.
- Delays muscle fatigue: Creatine has been shown to delay the onset of muscle fatigue during high-intensity exercise, allowing individuals to perform more repetitions or work at a higher intensity for a longer period of time.
- Enhances cognitive function: Some research suggests that creatine supplementation may improve cognitive function, particularly in tasks requiring short-term memory and mental processing speed.
Overall, creatine can be a useful supplement for individuals looking to increase muscle strength, power, and mass, and improve athletic performance during high-intensity, short-duration activities. However, it is important to use creatine in combination with a balanced diet and exercise program to maximize its benefits.
Creatine is generally considered safe when taken in recommended doses. It is also one of the most well-researched supplements in the bodybuilding industry. However, like any supplement, it may cause side effects in some individuals, such as gastrointestinal distress or muscle cramping. It is important to speak with your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medication.
The recommended dose of creatine varies depending on individual factors such as body weight, muscle mass, and activity level. The typical loading phase involves taking 20-25 grams of creatine per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, some research suggests that a daily dose of 2-5 grams may be sufficient to achieve the benefits of creatine supplementation.
There is no consensus on the optimal duration of creatine supplementation, but it is generally safe to take for up to 5 years. However, it is recommended to take breaks from supplementation to allow the body to return to its natural creatine production. It is important to note that the benefits of creatine supplementation are most pronounced when combined with resistance training and a balanced diet.