이런 재원을 갖고 계신 분은 크레아틴이 주위에서는 편리합니다. 안녕하세요, 서비스입니다. 제가 예전에 올렸던 회색의 굉장히 영상을 정말 많은 분께서 시청해 주시면서 추첨 0 형제 중 하나였던 크레아틴에 대해 상당히 많은 문의가 있었습니다. 오늘은 그 궁금증을 해결해 드리고자, 당시에는 간략하게 다뤘던 크레아틴의 특징들, 특히 많은 분들께서 우려하는 크레아틴의 부작용에 대해 집중적으로 살펴보도록 하겠습니다. 그리고 제품을 고르는 방법에 대해서도 준비했으니, 크레아틴 구매를 고려하는 분께는 오늘 처음부터 끝까지 걸을 내용이 없을 것 같아요. 자체는 영상을 놓친 분들을 위해 크레아틴이라는 영양제에 관해 간단히 소개를 드리겠습니다. 펜스 보충제 우선순위를 따져보면 가장 중요한 성분은 당연히 단백질입니다.

Muscle generation, as well as all functions of our body, cannot operate smoothly without the supply of protein. Therefore, assuming that we are adequately consuming protein through meals or supplements, the next most important nutrient to focus on, excluding protein, is today's topic: creatine. Supplements known to enhance the effects of exercise come in many varieties. Many people are taking substances like PGA, glutamine, arginine, and beta-alanine, but compared to any other ingredients, creatine shows the most remarkable effects and has been clinically validated extensively. If you search for creatine on YouTube, you can easily find useful information, but there is also a lot of misinformation circulating. Today, I will provide you with the correct factors. The first is...

This is about the hepatotoxicity of creatine. There are many discussions suggesting that taking creatine can put a strain on the liver, and that it is advisable to have rest periods. However, the fact is that, currently, creatine does not cause liver toxicity. There have been no significant cases of hepatotoxicity related to creatine so far. If someone has experienced liver damage while taking creatine, it is likely due to some foreign substance mixed with the creatine, or they may have had pre-existing liver issues that they were unaware of, or possibly other supplements or health products they were taking might have caused liver damage. If someone already has poor liver health, it would be wise to be cautious. However, for healthy individuals, there is no need to worry at all about liver toxicity. On the other hand, there are some concerns regarding kidney function. Individuals with pre-existing kidney issues should be careful when taking creatine.

There are studies suggesting that kidney function may worsen in certain cases. While we cannot definitively say that this is the case based on small-scale studies, it would be wise for individuals with poor kidney health to avoid creatine supplementation. However, healthy individuals need not worry. 

The second point concerns swelling caused by creatine. Some people report that their faces swell due to creatine, and this is indeed possible. Creatine has a water-retaining effect in our muscles, leading to a pumping effect. While it's uncommon for the face to swell, it can certainly happen. Generally, this is not a harmful side effect, so there is no need for major concern. However, if you are worried about it, consuming coffee alongside creatine may help mitigate such side effects due to caffeine's diuretic effect.

It is quite helpful in improving exercise performance, so please do try it. Now, there has been much debate regarding the relationship between creatine and caffeine. One of the most frequently asked questions from the video on health destinations was whether taking creatine and caffeine together diminishes the effects. To clarify, the possibility of creatine and caffeine affecting each other is very low. About twenty years ago, a small study concluded that caffeine interferes with the effects of creatine, which seems to have led to the widespread belief that they should never be taken together. However, numerous studies have been conducted since then, and most of them have concluded that caffeine does not hinder the effects of creatine. However, if caffeine is consumed in excessive amounts over a long period, it may affect the action of creatine.

There is a view that it can interfere, but the general consensus is that it does not hinder each other's effects when taken in recommended amounts. You can safely consume them together. However, if gastrointestinal issues such as diarrhea occur when taken in combination, it is advisable to reduce caffeine intake. Many people have mentioned that creatine can cause hair loss. Let's first look at where this information comes from. There was a study published in 2009 involving 20 high-level athletes. The study found that after taking creatine for two weeks, the levels of a hormone known to contribute to male pattern baldness, DHT, increased by about 50%. An increase in DHT levels may increase the risk of hair loss, which is the reasoning behind the claim that creatine causes hair loss.

The fact is that there has been no research on how changes in DHT levels due to creatine supplementation may lead to hair loss. In reality, an increase in DHT levels to a certain extent is clinically insignificant, making it difficult to argue that it affects hair loss. A common example of a hair loss treatment is finasteride, often known as Propecia, which can lower blood DHT levels by about 300. Another component, dutasteride, has been shown to reduce levels by around 90. The changes in DHT levels caused by creatine are not significant. If there aren't dramatic changes in levels like those seen with hair loss treatments, it is hard to affect hair condition. In conclusion, there is currently no evidence to suggest that creatine causes hair loss, and the possibility is very low. There have also been numerous inquiries regarding the method of taking creatine.

많은 연구에 따르면, 가장 적절한 크레아틴 섭취량은 하루에 5g입니다. 좀 더 빠른 크레아틴 효과를 원하시는 분은 하루에 20g의 고용량으로 시작하여 5일간 섭취한 후, 다시 5g으로 줄이는 로딩 기법을 시도해볼 수 있습니다. 하지만 장기적으로 볼 때, 큰 차이는 없으며 많은 연구에서 로딩 기법 없이 하루에 5g의 크레아틴 섭취로도 좋은 효과를 나타냈습니다. 따라서 로딩 기법이 필수라고 할 수는 없습니다. 크레아틴을 하루 중 언제 섭취해야 하는지에 대해서는 다양한 의견이 있지만, 하루 중 어느 때 섭취해도 확실한 효과가 나타납니다. 그러나 운동 직전이나 직후에 섭취할 경우, 좀 더 좋은 효과가 나타난다는 연구 결과도 있습니다. 운동 전후로 이미 다양한 보충제를 섭취하고 크레아틴을 추가하는 것이 부담스러운 분들은 그냥 편한 시간에 섭취하셔도 괜찮습니다.

If you are not feeling the effects of creatine, it may be beneficial to take it just before or right after your workout for better results. There is little difference in effectiveness between taking it right before or immediately after exercise. One important point to note is that when taking creatine, you should drink plenty of water to prevent side effects such as cramps. It is advisable to consume more than 2 liters of water a day. Now, let's take a look at which products are good. There are more varieties of creatine than you might think, ranging from the most common creatine monohydrate to creatine ethyl ester, creatine magnesium chelate, and creatine hydrochloride. Currently, creatine monohydrate is considered the best choice. In tests of other types of creatine, creatine monohydrate consistently proves to be the most affordable.

There were cases where products similar to hydrate showed negative results. However, the Cracked team found that the more finely ground Micronized Creatine Hydrate is easier to digest and absorbs faster. If you are willing to invest a little more money, choosing a micronized product is a good option. There are really many Creatine products available on the market, which can make it difficult to choose the right one. In particular, the U.S. FDA does not guarantee the quality of any Creatine products, and some Creatine products have been found to contain Creatinine, a byproduct of Creatine that can put a strain on the kidneys. It is advisable to look for and purchase products that guarantee quality. In terms of quality, domestic functional foods are much better packaged than U.S. supplements.

It is well done. However, all the health supplements for purchase that can be found online are in pill form. Given the nature of creatine, which requires a consumption of about 5 grams, pills can be somewhat inconvenient. For those who do not find it burdensome to take multiple servings, consuming domestic health supplements like creatine can be a good option. However, for a more convenient intake, it is better to look for powdered products through international shipping. When ordering internationally, it is advisable to refer to quality evaluation websites such as web or consumer apps to avoid products that contain contaminants like heavy metals or other harmful substances. As mentioned in the previous video, among the products that showed good test results, easily available options include products like Now Sports Creatine Monohydrate and Universal.

Nutrition and creatine are the two products I recommend first. For unrefined creatine products, you can choose Optimum Nutrition's Micronized Creatine. Additionally, Labdo has various test results regarding different types of creatine, so it might be good to sign up and check those out. If you are concerned about the quality data of the creatine product you are currently using, or if you want to know if any impurities have been detected, please feel free to contact me via email or comment at any time. Today, we briefly looked at various curiosities about creatine and also examined the laws and products related to it. That’s all for today. If you found this helpful, please subscribe, like, and set your notifications. Thank you!

크레아틴 부작용에 관한 모든 진실들 (탈모, 커피, 간독성, 신장독성)

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크레아틴 부작용에 관한 모든 진실들 (탈모, 커피, 간독성, 신장독성)

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