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Kreatin
Kreatin er et av kosttilskuddene det har blitt gjort mest forskning på. Det gir deg økt styrke og muskelvekst.
- Over 174 studier og 7141 deltakere
Kreatin er mest forsket på for
effekt
Kreatin
Muskelvekst
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Muskelstyrke
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%
Anaerob
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Metabolsk helse
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kroppsform
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Ratingen er basert på kvalitetspoeng til den enkelte helsekategorien tilskuddet tilhører.
Hva du vil få
Mer ut av treningen
Forskning tyder på økt styrke som gir deg bedre effekt av treningen.
større muskler
Kreatin binder seg til muskelfibrene som gjør musklene større.
Økt utholdenhet
Du har mer energi spesielt ved intensiv trening.
bedre kognitiv helse
Noe forskning tyder også på bedre hjernehelse.
Dosering
5 gram daglig.
Hvis du vil ha raskere effekt, kan du ta 0.3g per kilo du veier i 6 dager. Deretter tar du 0.03g per kilo du veier.
Dersom du har mye muskler og veier mer enn gjennomsnittet eller ikke responderer til kreatin kan du ta 10g daglig.
Når som helst.
Spiller ingen rolle.
Spiller ingen rolle.
Etter omtrent 28 dager er kreatinlagrene fylt opp.
Hvem bruker kreatin
Joe Rogan er tilhenger av kreatin og er en del av hans kosthold.
Joe RoganPodcaster 
Andrew Huberman er hjerneforsker og tar 5g daglig og har gjort det i mange år.
Andrew HubermanPhD, hjerneforsker & podcaster 
Naturlig kroppsbygger Jeff Nippard bruker kreatin og henviser til forskningen.
Jeff NippardKroppsbygger 
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Derfor bør du bruke kreatin
Det har lenge vært god forskning på kreatin sin effekt på kroppen, og da spesielt innenfor muskelbygging og styrke. Det er også forskning som tyder på en kognitiv effekt.
Høres bra ut?
Og her er referansene
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111.