is the best… and so on. I'm very curious about GNC's creatine product. That said, creatine, inevitably, has different effects on individuals. This content is imported from {embed-name}. Naturally, bigger muscles don’t always translate to superior performance. In fact, progressive weight training (along with a proper diet) is the only thing that actually builds muscle. J.Strength.Cond.Res. According to sources, with creatine monohydrate, you may experience some discomfort and creatine HCL has no side effects. If you’re healthy and not taking a host of other supplements or medicines, you should be fine. This content is imported from YouTube. Close, D.L. My main concern are the side effects. In fact, it is the perfect amount to improve mental focus as creatine has been proven to … Gastrointestinal Disorder (cramping, diarrhea, etc.) (Please don’t eat a kilo of meat in a day.). Simple. How do you avoid these mild side effects? The only other thing I’ll mention is that by the skipping the high dose loading phase (and thus avoiding the side effects), it will probably take about 1 month (20-30 days or so) before you start to notice the benefits. But is it justified? GNC Pro Performance® Creatine Monohydrate is a dietary supplement used both pre- and post-workout that may help improve athletic performance.^* Creatine, a naturally occurring substance found in muscle cells, converts to creatine phosphate during intense physical activity. Your body may take some time to get used to creatine supplements. J Appl Physiol 1996, 81:232-237; Willoughby DS, Rosene J: Effects of oral creatine and resistance training on myosin heavy chain expression.Med Sci Sports Exerc 2001, 33:1674-81. No, studies have shown that consumption of creatine monohydrate does not cause any serious adverse side effects. "Analyses of this research show that creatine seems to modestly improve upper body strength and lower body strength in both younger and older adults,” it says. You should take 5 grams of creatine per day. The thing is, these side effects are caused by not using creatine properly and can easily be avoided. You may be able to find the same content in another format, or you may be able to find more information, at their web site. If you're a bodybuilder, athlete or CrossFitter looking for an added edge on your physique or your performance in high-intensity competitions or workouts, then creatine supplementation could work for you. "Creatine seems to modestly improve upper body strength and lower body strength". Final thoughts on the best creatine for beginners. Ironically, this makes the weight-gain from water retention can be a good thing, as studies in the journal Medicine & Science in Sports & Exercise found that muscle fibres grow after creatine supplementation and resistance based exercise. GNC Pro Performance® Creatine Monohydrate 21. However, some people may experience slight stomach and digestive discomfort like gas or bloating or possibly diarrhea for a few weeks when first starting the use of creatine. For example, the 1000 mg found in our favorite pre workout 4Gauge is far from dangerous. However, you will not experience any adverse effects with recommended doses. Stout JR, Cramer JT, Mielke M, et al. It mixes within seconds and is ready to drink. It doesn't matter too much when you use it or what you mix it with. More ATP equates to more efficient muscle fiber activation and, obviously, better gains. 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