Kreatin

Kreatin er et av kosttilskuddene det har blitt gjort mest forskning på. Det gir deg økt styrke og muskelvekst.

Antall studier
1
Antall deltakere
1

effekt

Kreatin

Muskelvekst
1 %
Muskelstyrke
1 %
Anaerob
1 %
Metabolsk helse
1 %
kroppsform
1 %
Utholdenhet
1 %

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

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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