I tried CREATINE for 6 weeks … here's what happened
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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My experience using creatine was creativity a mixed one, but it was just that "my experience". Obviously a test case of one does not make a researched study, but I wanted to share my experience with you guys to not only give you some insight into it, but also help anyone thinking of going this route.
I would implore you to check out the in depth training tips video I did with Dan a few weeks ago, he goes in to far more detail on both strength training and supplement use.
Chapters
00:00 intro
00:47 How I used Creatine
01:49 Positive Outcomes
05:00 The Ugly Side
08:00 conclusion
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PLEASE NOTE: 5g not 5mg ... sorry about that.
Figured that out as soon as you said it.
Really enjoyed your detailed analysis of your reaction to creatine. Perhaps a good sequel would be trying HMB, another supplement which is purported to aid muscle growth and recovery.
Too late, shut this off. Why am I going to listen to someone who is off by a factor of 1000?
LOL i was like....
Maybe try 3g next time.
Creatine supplementation is pretty well documented. You do not need to do the "loading" phase (it will accumulate in the body over time and you will get to the same levels over time, usually 14-21 days). If you do not want to gain weight, than it may be not for you. Some people do retain water while supplementing creatine, some do not (I do not).
Good little fact sheet here from the AIS about it. Yes you can go without a loading phase but currently still the recommendation is for a loading period based on the information we have. This may change in the long run though.
www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf
@@Dvlnerocoach I do not argue about the fact that loading phase is recommended. If your body will have no problem during loading phase, sure, go for it.
My point is that if you observe any side effects during loading phase (like Chris did), you just don't need to follow that procedure. You can go slower and will get to the same point (saturation) in slightly longer period of time.
@@bigfoot6449 yep agree 100%. Part the reason I linked the document it says exactly that. If loading phase causes GI issues try the slower loading. So yea I'm agreeing it's definitely an option and a great one if you have issues.
@@Dvlnerocoach bro loading phase was used like 20 years ago. No one does it now (especially a cyclins who does want to get bloated lol) . Science is ahead now :)
He’s confused with being older than he would be able to execute and in the wrong sport like powerlifting
Creatine causes water to move into your muscles via osmosis. Since muscle is such a big part of body mass, you retain more water overall, and that is what causes the weight gain. It also explains your thirst and feeling of dehydration. You probably WERE dehydrated, i.e. a bit hyperosmotic. The positive effect on performance comes from the fact that it is a phospagen so you should have more efficient ATP utilization, but mainly in fairly short term efforts. It's not obvious why it increased your FTP and failed to improve sprints. Based on the underlying biochemistry one would expect bigger effects on sprints, but it may depend some on your muscle fiber type composition.. An osmotic effect also causes stomach upset (and also the feeling of extra weight in your abdomen, in reality most of the weight was water inside your muscle cells). You don't absorb all the creatine from the gut, so it tends to hold some extra water inside the lumen of the intestines. It probably also has big effects on the gut microbiome, hence flatulence. By the way, I teach renal physiology at a medical school, so this kind of thing is my specialty. I suggest next time that you lower your dose a bit. Make sure to not take your daily dose in a single bolus.
Thank you for your comment. What is a good daily dose? Should we have creatine consistently or take long breaks?
Interesting, what is your take on creatine's long term effects on the kidneys?
@xxxxxBJxxxxx This is actually an interesting question. The available evidence is that creatine supplementation for months has no effect on kidney function.. BUT, there are two clinical laboratory tests that are frequently used to test renal function and these can be affected buy creatine supplementation. The first measures blood creatinine, which is a metabolite of creatine. The second measures blood urea nitrogen. Both will be elevated if you take creatine, even if kidney function is normal. Serum creatinine is measured in the standard metabolic panel most people have done during an annual checkup. People determined that creatine is safe by measuring kidney function using other tests that would not be affected by creatine. They are not standard clinical tests and are a lot harder to dp. Now, if you take the stuff for years on end? Maybe it has a non-zero risk to eventually stress your kidneys somewhat, but it might also be perfectly safe. Your guess is as good as mine.
@Paul-ln3iv A lot of studies start with a few days at 20 gram/day and then 5 gram/day for several weeks. Because I don't know what would happen with consumption longer than 12-16 weeks, I would personally take breaks at least that long. If it upsets your stomach, take less. There are studies were people used much longer duration though. It definitely one of the safest supplements available.
Interesting. Any documented health issues taking this long and short term?
Been using creatine since mid 90's. 62, fit as hell, zero wrinkles, everyone should be using this. It's miraculous. There's lots of research on creatine and aging. It's great for the skin. Do some research.
May I ask how much you take?
@@BetaBuxDelux usally take 2g just half a scoup in the morning and before workout
I used it for several years. But for some reason I started getting cramps when I used it. I had to quit using it.
@@addsoysauce4862 *scoop
@@Rhaspun need more water.
This explains why I had to push over 400watts to stay with your group on the first climb at nationals! Pace was most insane I remember. Broke my personal bests so glad I didn’t try to stay with you boys.
Thanks for sharing. It's the reduction in fatigue and better energy post training that's got me interested in this supplement, happy to hear you had a positive experience in this regard.
Did you try it? 🤔 😊
LOVE IT - but mostly the drawings on the wall!!!
Keep it up Mate!
Thanks for sharing your experiences! Very helpful! I often thought about taking Creatine, but for me the negative points are more important than the positive ones.
What are some of the negatives?
Really interesting video, and your results match very closely with my experience with creatine. I also really focused on training hard when my HRV was high, and made sure I slept better (using magnesium tablets really helped). And well done on the Podium finish, amazing result !
Thanks for sharing!
Thanks for the insightful video, Chris. I've noticed similar performance changes recently by taking just 5g/day of creatine w/o any loading phase. I'm a vegetarian doing heavy weight training and lots of Zn 2 on the bike during my early season. Recent test shows FTP +10W and weight +2lbs. Like you, I am noticing better energy both during workouts and throughout the rest of my day. Zero GI distress. It's been a big help in getting the work done (15+ hrs/wk). If I skip a day of creatine supplementation, my legs feel more tired and need a "reload" with just normal dosage. Will need to consider how to taper supplementation when the next phase of training begins. Thanks again for all the thoughtful content!
Soy boy vegetarian, strength comes from well rounded diet.
All in your head, there’s no way you can feel a difference from one day of skipping.
Good video- i haven’t personally heard of many dealing with gas from creatine but everyone has their own side effects . I also find the energy/ recovery aspect to be quite an advantage as well
Nice display of all the work you have done. Congrats on all the gains.
Thanks for this honest account! From someone thinking of supplementing.
Appreciate the candor Chris… especially with this… 🙌🏽
My pleasure!
Fantastic Video Chris ! Great insights & so well explained 👌🏻thx
Glad you enjoyed it!
Really interesting video - and the overall comparisson of W/KG pre and post-Creatine was a really good insight into the overall picture; not just a headline gain.
Been doing 2g/day for 3 months. No preload. Did gain a couple kgs but burned that off and more since. It’s helped me a lot more in the weight room than in cardio, but I agree that threshold sessions seem to be significantly less challenging with it
There’s no point taking that low of a dose. Take 5g a day. Even this guy dropped to 5mg a day after a month and that’s literally a negligible amount and will do nothing for you
Great video. Next time you use creatine perhaps you might try a less aggressive loading period to see if that mitigates some of the negatives.
Thanks for the tip!
But he didn’t take enough at all its grams not milligrams 😂
Agreed. A typical loading phase is usually 5g twice a day and is actually not even necessary.
If taken without time constraints, just 5g a day will do it without a loading phase.
@@ChrisMillerCycling you don’t need a loading phase for creatine. 5 g a day is enough …
I have only taken 5 g per day, and at first I had some stomach upset. I started dissolving the 5 g in warm tea, not real hot, 120 F to 130 F (50 to 55 C) and the discomfort totally stopped. In 2 weeks I saw improvement in the number of reps I could do with each set lifting weights.
great videos recently mate. unsure what's changed but more relatable content i suppose and love the side that exposes more racing-adjacent topics.
Much appreciated, glad you are enjoying the change.
Thank you for this valuable review. Especially those non measurable points are interesting to hear.
Glad it was helpful!
Serious topic, delivered well with a touch of humour. Excellent video
Glad you enjoyed it!
Sorry, but you’ve got the units wrong. It’s grams, not milligrams, for creatine dosing.
Lol noticed that right away. I know that Chris likes to talk about things of which he has no clue. But this is just beyond me haha... And he is a cycling coach 🥶 he does not even know how to take creatine (loading phase lol that's so 2000) and do not differentiate 5g and 5 mg
Good call I also checked my jar of Klein Creatine cause it seemed incorrect 😂
💯
I wouldn’t have stopped
@@kubackjeeeagreed 💯
Creatine adds water to muscles and allover the skin, usually you'll lose that water in about a week or even 2, everybody is different
Keep these videos coming.. Love the pod.. Love the varied content. Let's go!
Glad you like them!
@@ChrisMillerCycling used to take creatine for weight Lifting, now I lift without and actually look better without the water weight and keeps me lighter for the bike. 95kg and 195cm so I already struggle up climbs, 4.0w/kg has been tough going and 3years of training.. Depending on a person, this might help or actually hinder them! For me it's the ladder, but not everyone is as big as me :D
I'm 60yrs old and have returned to lifting to maintain strength and bone density. Creatine has definitely enhanced my lifting power and helped me train with form, as it gives confidence to push through the last few reps without slackening that form.
The benefits for me on the bike are noticeable.
It's spring here in the UK and usually a time when I'm conditioning, therefore prone to niggles and aches.
My core /upper back is stronger and I'm pain free without trigger points. That's important to me.
I can turn a harder gear than usual without drawbacks..
I'm about 3kg heavier though.
I expect to lose some of that as my riding time increases in the following months.
I'll probably come off the Creatine as it's done it's job and set the ball rolling.
it’s possible that weight gain is muscle though. and water retention as a result of the creatine as it brings more water into the muscles.
@laur83 most definitely for both side effects. It's a great catalyst for strength gains
I'm off it now and as predicted I'm down to 76kg but stronger.
I’m 45 and run. Want to go on creatine and start a lifting program. I see a lot of posts saying no need for loading phase. But how long are you on it before stopping? And when you stop when do you go back on? Also any brands better than others? Any help would be appreciated.
@8-bit_Informer prior to taking up road cycling, I was an avid lifter and took creatine daily. There were no breaks, no need to stop and I was using it for years that way with zero issues.
It's a myth about stopping.
Creatine monohydrate is the powder form supplement we're talking about.
It's all the same.
No difference in brands expect marketing and price.
You can load up if you wish or not. The only difference is the full effect takes longer if you don't.
@@michaelconway8352 Thank you for getting back to me. I actually took it as a teenager in the 90’s for brief time but it was newer back then. Wasn’t sure if long term effects. I am going to try it again. With your experience with biking and cardio do you think it will negatively or positively affect my running?
Gotta say that anyone rocking that Bowie T shirt gets my subscription.....even though you got the loading and dosage totally wrong....thanks for the vid.
I like your objectivity and open-mindedness. Nice after-action report on your trial of creatine!
Thanks Greg! Glad you enjoyed the video
Really interesting video. I did not see the gastro problems but definably saw the weight gain very quickly after starting a cycle. Congrats on the podium finish!
Gastro problems I noticed happened when I didn't consume enough water. If I consumed enough I was fine.
Thanks for sharing!
Loved the GS spring drive... real class
GMT by the looks of it
Creatine pulls water into cells, so the weight you put on was purely water. Which is also why you lost it so fast after you stopped taking it. It's also the reason you felt thirsty all the time. One of the recommendations for creatine use is to drink more water. That water retention is partly where its benefits are.
If you are weight training it will allow you to lift more thus building more muscle mass. Taking it and doing nothing but cardio does not have the same effect
@@_extracrispy_ there is evidence of improved cognitive functioning and general health benefits even if you don't do weight training.
Brilliant video Chris. This is very informative information on how you felt after taking Creatine. I also experienced stomach issues while on Creatine & honestly won't wanna take Creatine again. On a side note, I wonder if you've ever tried Beta Alanine? If not, I recommend trying it as it definitely does work. Cheers :)
Glad it was helpful!
55 yo powerlifter been doing creatine for a few years now. My experience of the benifits mirror yours. Sime of your....side effects could be related to the volume you are taking vs your body weight. I'm at 110kg and daily take 5g. I would guess you are half my body weight so your could get away with 2.5g per day. I also don't consume in one hit, instead mix in a water bottle and consume over the course of the day, less of a hit to your stomach. Worth a thought. Great vid.
Understand the whole family part! That’s exactly how I feel with two boys who are non stop
Thanks for the video! Was very helpful
i guess the loading phase was unnecessary. your body is not able to resorb this big amount of creatine and you get this reactions you got. i would suggest to take it constantly, then your body is able to get used to it and to your new body composition with the water retention in your muscles caused by the creatine. creatine is one of the best studied supplements and they found also benefits for brain health and mental health.
great content, as always, keep it coming! :) greetings from germany
Yeah. It's pretty much normal these days not to do the loading phase. Less stomach issues, takes bit longer to cap the storage. Finding own range between 2,5-5g
I've noticed that i tend to gain weight quite fast when going on creatine even without loading phase, but when i come off there doesn't seem to be much of a weight which comes off, so i suppose my body lets most of the water go slowly over weeks. And this is what i've heard that over time water retention eases off. Not fully but most of it.
loading that is just a myth aint true
Refreshing honesty!!
Good video Chris, interesting info and results, congrats on your 3rd place! Living in Puglia, Southern italy I struggle to keep the weight down, 6ft 183cm, 85+ kilos in winter, food is too good here compared to crap English food!!!
My experience has been similar, having taken creatine for the past couple of months. Improved endurance and mood for me, but a couple of kg heavier. Personally, I think I may continue it for the life gains, at least in the off-season.
Increase potassium to 4g daily supplementing with potassium bicarbonate, you will naturally drop some of the water weight.
Man, that was a heck of a loading phase you employed...you don't need to do that in the future. It just takes a little longer to build up the levels in the body. There is talk that the loading is simply for the manufacturers to sell more product. Also, creatine allows for more rapid replacement of ATP within the muscles following hard effort. That is why your 8 minute intervals showed improvement. Your body was able to replenish the ATP faster in between the intervals. I personally have never had gut issues with creatine, but I never do a loading phase and only take 5 g a day. Great video! Thanks.
Family matters to those whom have families...or at least it should - Appreciate your sharing as such!
From what I understand, because creatine is used in ATP production, it pulls water into muscle cells from everywhere. This is likely the source of both your enhanced energy and your dehydrated feeling. It can also cause weight gain in some people, as another person mentioned in the comments. The weight gain however, as you found, should drop as you reduce the amount of creatine you’re using per day or you stop using it altogether.
Also the B-roll footage was great lol
You only gain the water weight that goes to your muscle. You take this as your new base weight and it shouldn't be over 2 kg. If you gain more weight than that it's probably unrelated to creatine or just muscle gains.
@@juanpablocervantes-gz9dtits diff for everyone how much they gain water weight. Can be 4kg easy
Weight gain comes from the water bro nothing else. It is used to resythesize atp, but that has nothing to do with water directly. Creatines phosphat will will be used to resynthesize atp from adp (used atp) and give you that little more atp at the end when your atp is normaly diminished and the body will switch to more oxygen relying energy processes.
Great video! One thing... I did not recall you mentioning one of the huge downsides of creatine and supplementation in general: the risk of contamination. Everybody should be fully aware of this in the first place and this means either totally staying away from supplements or, paying a premium for fully certificated brands by reliable labs. You definitely do not want to risk going down as a cheater just because you decided to spare a few bucks buying a cheap supermarket supplement.
About Creatine, I can only share my personal experience. I used it in the past trying to leverage my gym and interval work. The results were good (both in the workouts and the racing) but I really can not say if it was from it, the training itself or even some kind of placebo effect. I would do it again for sure...
Thanks Chris. Up here in North Scotland sometimes its the, erm, Scottish Suppliments which are too frequently consumed for the amount of riding done :/
Great episode. Thanks my take was just the benifits of better mood was worth the whole effort.
Thank you for your transparency.
I appreciate your honest feedback both positive and negative.
Best and most informative creatine video I've ever seen 😎👍👍 thanks Mate. I'm trying to get leaner..not put on more water weight..I will skip on the creatine.
This video was the gateway for me to start creatine. I had no idea it was so good. I started noticing everyone recommending it after I watched this. I weigh 71 kg, and 3.5 grams of creatine is a lot for me. I have way more energy, but I'm sleeping a lot less. I can't imagine taking 20g / day for loading. Re: stomach issues: My stomach was having issues after a week of just 3.5g/day, but mixing it in hot water solved this for me. Thanks for the video!
heating it (hot water) turns it into creatinine, which is useless
I agree Chris, I am 51M and have been training in altitude rooms recently (3500m) , lots of Z2 riding and running. I am 12 months + with 5 grams a day of Creatine and 5 Grams AAKG and have recently doubled my Creatine to 10grams a day and have noticed considerable measurable gains in my long distance riding and recovery. Creatine by itself is great but the AAKG seems to balance out the negatives for me.
Anecdotally as someone who's been an amateur everything at one point or other (surfing, swimming, running, bodybuilding, cycling etc) I'd say it's main benefit is neurological. High levels seem to trigger a kind of inflexibility and niggly injuries when I was doing cardio sports. Low levels don't do much athletically but I felt a bit sharper and less fatigued.
My understanding is that Creatine aids in the athlete’s ability to do repeated powerful efforts (up to 10-15 seconds), and strength training to increase overall load to build muscle. It does cause water retention in muscles, thus causing dehydration, and weight gain. For an endurance athelete, it has not been shown to assist in endurance events, however it does allow for off season strength gains, when done appropriately. I’d like to see a study that measures effectiveness in a sprint at the end of an endurance ride or sprint for points.
Been doing about 75 miles a day, I think it does help with endurance. I keep a steady pace, but like to sprint every city block or so. When I take creatine with bcaas, I definitely have more power, and I can output the most power towards the end of my ride. Seems to pick up after a few hours. Im not taking it daily though.
I like your term "ducks in a row" with all the products available and marketed it's easy to build up an expensive shooting gallery that's often not needed with a good diet. I found creatin monomongate gave me eye bags. I guess that it was water retention. Though I did feel stronger. A few more eggs in my diet would of probably given the same result. Great channel ✌️
Thanks peter. Really appreciate the comment and your thoughts. Chris.
Thanks for your video.
I take creatine monohydrate in smaller doses (1-3g) and not every day. Either an hour or more before training, or when I remember. The positive effects of creatine are noticeable, and the negative ones (slight increase in pressure, acne, swelling) are minimized. This mode suits me: for the gym, for running, cycling and one-day ski touring in deep snow, or on the track.
My weight: 83-87 kg. Height: 185 cm.
*Creatine *can not be stored* in a dissolved form, it must be taken immediately, otherwise it turns into creatinine (*sort of).
Oh thanks for telling me..
I used to make a workout mix and put the creatine in and store it in the fridge
Thanks for this video. I’m a runner who also does a little bit of weightlifting. I just recently started on creatine and noticed all of the negatives you mentioned, with the positives not quite noticeable yet. Perhaps, perhaps more energy, but I was doing fine even before it. I’ll stick to it for a bit longer to see if the negatives diminish. If they don’t, its simply not worth it. If they do, its maybe, maybe worth it, but the lifting gains and interval speeds will have to improve significantly; otherwise still not worth it, by any means.
Consider lowering your dose. You will eventually still get the benefits, but with less side effects
@@pierrex3226 ok will try. Had stopped for a bit but still have a bunch of servings left.
Thanks Chris, very interesting!
In my experience I agree with your experiences, with the exceptions of the weight gain and, the ‘blow outs!’. Thank goodness I haven’t as yet had those issues. Differences in my regime and me. I have never done a loading phase. I started at 5g and maintain this daily. I only take the supplement, in the morning, mixed with my usual Huel gluten free high protein shake ‘breakfast’. I started noticing benefits about 3 weeks after staring supplementation. I don’t have any numbers, just ‘subjective feelings’, but they are good feelings, especially the reproducible efforts! The research shows that the lower your ‘natural’ creatine levels the more you may benefit from supplementation. As you age the lower your starting level is likely to be and the more difficult it is for your body to generate phosphocreatine, from the creatine you ingest. Maybe I’m ‘lucky’ as my age, intake routine, and general biology may be allowing the benefits more than drawbacks, so far at least.
Great insight, thanks mate
Just spotted an error 5mg should read 5g. Corrected that one. As weight is around 54kg that is about 90mg/kg body weight. For info the make I use is Optimum Nutrition Micronised Creatine Monohydrate Powder
Diet is huge issue, if your vegan you most certainly are lacking creatine stores as it comes almost exclusively from red meat. I'm currently "part time vegan" and creatine really shows. Earlier on it's effects were not nearly as clear.
you might try creatine hcl, a different form. when i used it i had less weight gain from retention and no gastro distress.
Go with 3 grams without the load up, tinker with dosage, I'm a former collegiate runner so I share your thoughts regarding weight gain rationale. Your right about energy increase and less muscle fatigue. Creatine reacts differently with each person.
I took creatine in the off season. But was more in the gym then on the bike. Came off the stuff heavier and got awhile it seemed like I was dehydrated quite a bit. Even was cramping in my quads on the climbs. Been over a month now and the cramps are gone. The weight is still on tho.
As with any supplements the benefits will differ between individuals. If you don’t try them then you will not know whether they work for you or not. I’ve tried it with a loading phase similar to yours and used it for about 3/4 months. It worked for me very well. It certainly gave me extra energy and strength. It may not be everyone but at least give it a try before dismissing it.
Not a cyclist,but an avid lifter and I have never done a "loading phase" and never had any troubles w Creatine.The "loading phase" may be what's causing some ppl problems.
💯
interesting video. i'm about 3 weeks in, so should have completed the load phase. will be incorporating more weight training to try push power out put. interested to see what gains i can make.
Congrats on the podium finish.
Great Spring Drive GS 👌
Thanks ✌
I would advice to take creatine with electrolites, literally take them together at the same time. This solves the dehydration feel, but more importantly it improves the uptake so your body stores it more efficient.
if you have off-season creatine is good for gym strength work, but you are right about the bloating and water it's uncomfortable, it's probably safe to use twice a year not constantly. yeh podium👍👌
Bloated because of this stupid loading phase. Who does that in 2023 🤣
its super safe even year round, as long as you dont go overboard. just take the recommended doses maximum
Try not mixing it with coffee to alleviate gastro discomfort. Perhaps Dutch the loading phase as well and do a slower build up towards saturation. Good luck and thanks for the video.
Thanks for your very interesting write up. I really would have expected better sustained power on sprints. Maybe try creatine at a lower dosage in the future. Tip from me, I dissolve creatine in my morning or evening tea to take it. With morning tea and breakfast it feels nicer on my tummy.
Great point!
I find 2-3g a day with no loading phase to be the sweet spot. I notice no digestive discomfort, and the water gain is minimal. It makes me feel much more cognitively acute during hard training. I would go so far as to say it elevates mood, even. I always mix it with leucine, glutamine, and collagen (5g, 10g, and 20g, respectively). This is a good stack. I recover much better when I am on this regimen. I would highly recommend it. For the record, I train for long mountain ascents, but the training is super compatible with principles of competitive cycling.
been using creatine for a few months now and it’s had quite a tremendous positive effect on my fitness and mood. don’t love the water retention though. and where i live it isn’t as cheap as what people all say creatine is across other counties.
Sounds like there should be a warning label on Creatine supplements as follows: Side effects include sudden onset type II Fartabetes. :)
I use creatine, but mostly just in the first half of the off-season when I'm lifting ~3 times per week and don't care at all about the weight gain. To the extent that it increased your 8min power numbers, I think it has an even more pronounced effect when it comes to weightlifting & muscle building.
Also as many have said, I don't think that kind of loading phase is necessary. I sometimes take 2 doses in a day for good measure during the first couple of weeks (usually just an "extra" dose of 5g after lifting sessions, in addition to the daily 5g dose), but definitely no more, and I've never had any gut issues from that.
If you don’t mind putting additional data out there, how tall are you? Just trying to put a height with the weight, as I am a shorter rider and lower mass rider (but by no means super lean as I sometimes think I could/ should be), and I do wonder whether shaving those couple kilos (at the cost of some of my happy feelings with a beer or bowl of ice cream at the end of a hard week of teaching) would be worth is - quantitatively, or more so qualitatively. Another very informative video - much appreciated.
175cm. Glad you enjoyed the video
Started creatine two months ago and have noticed a boost in energy which has translated into the pedals- no data to report but a noticeable difference antidotally. The most valuable benefit for me though has been the mental boost I've had since starting my regime of 5mg daily (no load phase). I have a higher happiness baseline as a result, in fact, many studies document the anti-depressant effect of creatine. Creatine may not be for everyone but I sincerely believe it could be helpful to a lot of people.
Quick update from earlier post; Have been taking since Oct 23- 20 min power jumped from 290’s to 331w by Feb ‘24 - most of this is down to improved recovery and increased energy which have allowed me to take on 2 interval days per week vs only 1 in previous years. I have also lost 10-12 lbs down to increased intensity of training load. I think the medical establishment have dismissed the need to do an early load phase which might help with GI issues and weight gain. I will likely never stop using it. A CGM is the other most valuable tool in my new arsenal- brilliant!
I take less than 5mg, more like 3mg and I don't do the loading phase just let it build up. I still notice the gains in strength, especially with the weights and doing push-ups. Keeping the dose a bit lower seems to solve the bloating feeling or indigestion. I also feel more motivated to do things. I don't think 5mg is necessary unless you're a serious athlete.
grams not milligrams.
I had the same experience with monohydrate. A decade later trying again and using creatine hcl capsules. No issues at all and with a very low dose I respond very well, 1 capsule a day of 750mg!! Always been a quick responder and hcl has more bang with lower dose required
Interesting. Thanks for sharing.
3:44 Love the Star Wars art 👌
Creatine will not help with max power output. It works with your bodies energy system (ATP-ADP) to give more available energy. No need for loading period and if you choose to take again, I'd suggest to measure more accurately than eyeballing with a teaspoon. A little bit extra as you found out can lead to stomach issues.
Thanks for the comment Stuart
Brilliant video, just started taking it and was wondering why my weight was going up so much. Definitely seeing the energy increases 🤷♂️
I wonder if you need to balance Creatine with a particular diet (specifically for you). Also, I would look into how much Creatine for you based on your weight and not based on package guidelines.
You should try to avoid caffeine and creatine intake at the same time. It's easier on the stomach and the effect is likely better overall as you feel better. With caffeine you lose water and with creatine you stack up more water, so it is really important that you drink more water.
I think a dexa scan might have revealed more. E.g. if your muscles grew (not just from water) then that would add weight. I saw your maximum power didn't increase but there may be other limiting factors playing a role there?
Great content! BTW you will have more success with creatine, when your intake of caffeine is by zero. The creatine depot in your muscles stays higher. That means your deadpoint in your muscle in a cycle race is later, or it doesn’t even come.
I guess my question is what were you hoping to get out of creatine? Why did you take it? Being more familiar with creatine from the muscle building perspective, I'm not really sure what performance benefit would be expected for a cyclist. As other have commented, creatine increases water in the muscles, so weight gain is totally expected. I can't speak to the stomach problems. I've been taking it every day for around 4 years and have never had any stomach problems. Really interesting video though. Thanks for sharing.
The problem is the weight gain is literally only ONE time, it's not like you're gaining 3 pounds of water every single 5g dose. So that ONE weight gain will very easily be lost over time.
As someone who has been doing primary calisthenics for years and just started cycling a year ago, ive been taking creatine long before i touched a road bike and never considered it has any effect on cycling. The weight thing is a negative for you but its due to the water the creatine pulls into the muscles, so the cosmetic benefits are definitely at least a little part of the reason many people who are into fitness take creatine
1. Don't do a loading phase. Just take 5mg all the time or experiment with less, especially if you have a high meat/fish diet.
2. Yes. Resistance train. Power = strength x speed. Speed is hard to improve as you get older but creatine should help to increase strength - as long as you train it.
3. Creatine is already present in your diet, especially if you eat meat and fish. Creatine is just a dietary supplement that allows you to reap a major benefit of eating meat without eating unhealthy amounts of meat. It also improves cognitive function.
4. To improve your weight, shave off a few calories.
Exactly same results. I went from 65kg to 73kg in the first two weeks , and worse as a runner, my knees couldnt handle the weight very well perhaps and had to rest for a month from the injury.
Thanks for sharing your experience. I had a similar experience with increased energy and increased power, but as you mentioned with the tradeoff of increased weight via water retention, only absolute power went up and watts/kg stayed the same. As a climber, I can't really afford the extra weight, even if it did help increase my short power slightly it's never going to make me a sprinter, so it's not really worth it for me whilst in-season. However, I can see the benefits of including it in a solid gym/strength block post off-season to build some strength and muscle, then coming off it as training on the bike increases.
Thanks for the comment
Strange that short term power didn't increase. That's to one I was expecting to increase. Have not tried creatine while cycling, but during gym training back in the day, short term power always increased, and I was able to use max power for a few seconds longer.
Thanks for sharing
I am 163 cm for 54 kg. I take 3 gr/day, i am vegetarian and i think my conditions is better now after months not stomach issues, more weight ? Not then 1 kg...in a balance diet especially for vegetarians and vegans it's a good supplement!!!
I'm interested in creatine only as a fuel for endurance events. I figure putting some in my water will give me just a bit more energy while cycling.
FYI the stomach/gas issue aren’t across the board for everyone. It does affect some people but most of the people I know that take it don’t have a problem. Personally I unfortunately have a sensitive stomach but I haven’t had any of these issues and I’ve been taking daily for about a year now.
A couple of years ago when I tried creatine, it was written on the box that caffeine should not be used in conjunction. Is that still actual?
I just want to share my personal experience with creatine. So the impotant point of it is just not to use the "load phase" at all, just don't do that. Start normally to take usual dose of 5gr per day and better to do it AFTER training , because it is more effective then. You don't really need any "load phase" just because the effect will be the same, but it will take few more days and with lesser or no side effects.
Great content. I love how you broke it down. Cheers!
Glad you enjoyed it!
I took it for a couple of weeks. Definitely noticed the increase in power & general feel. All good until I went for a long 7 hour ride on a very hot day. I have never lost so much sweat in my life! When I got home & came out of the shower, my face, chest & entire back were covered in bad acne. It was horrible, haven't taken it since.
Thanks for sharing
What dosage did you take?
Brilliant informative video, really enjoyed that. I have sime in the house unopened wondering if i needed it, should i use it, would it help etc ..... to be honest, still not sure 🙈🤣
Go for it mate, worse case you’ll have a few nights on the couch 😂
@@ChrisMillerCycling 🙈😀🤣🤣🤣👍
I go on and off since I was in high school in the 90s. I always use it for workout recovery.
I don't bother with the loading now. I take it with beta alanine and I also take other supps on alternate days pre and post workout. I agree with post workout fatigue, definitely feel less weak in the legs post rides
Good stuff
great video
couple observations - you need to compare your FTP increase from the previous year over the same time period while not on creatine for this FTP data while on creatine to have any relevance. also, the energy system that creatine supports is 30 sec and under. it wouldn't have any impact on your 4 x 8 min interval repeatability.
Thanks for sharing