Should You Supplement With Creatine? - Rhonda Patrick
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- เผยแพร่เมื่อ 12 พ.ค. 2024
- For an in-depth overview of the research on creatine, visit our FoundMyFitness topic page: www.foundmyfitness.com/topics...
In this video, Rhonda covers:
• How creatine plays an important role in the way our muscles produce energy
• Why supplemental creatine can boost muscle power & performance
• If you should "load" creatine when starting to supplement
• Benefits of combining creatine with resistance training
• If creatine has any negative side effects
• If there's validity to the wildly popular idea that creatine causes hair loss
• Whether or not creatine increases testosterone
This is a segment from one of our live Members-only Q&As, hosted every month. Wanna join in on the next one and ask Rhonda anything? Sign up here: www.foundmyfitness.com/ask-me... - วิทยาศาสตร์และเทคโนโลยี
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it doesnt work for me, ive typed in my email, confiemd like 7 times, no pdf uuuuu
RHONDA I JUST WANTED TO COMMEND YOU FOR YOUR WORK, AS WELL AS YOUR TEAM, AND SAY THANK YOU FOR ALL THE INFORMATIVE CONTENT THAT YOU DO POST ON DIFFERENT SUPPLEMENTATION/MINERALS/NUTRITION. ONE THING'S FOR SURE GIRLY, YOU ARE VERY AMBITIOUS AND YOU ALWAYS TRY TO FIND AND DO RESEARCH ON SUPPLEMENTATION NOT ONLY FOR THE PROS AND CONS BUT ALSO THE SUPPLEMENTATION/NUTRITION, AND BREAKING DOWN THE FACTS. AND I DIDN'T WANT TO BE ALL OVER THE PLACE BUT I'M USING THE MIC SO IT MAY SEEM A LITTLE CONFUSING MY COMMENT, AND I APOLOGIZE IF IT'S SPELLED ANY OF MY WORDS INCORRECTLY AND I DIDN'T WANT TO MAKE IT TOO LONG BUT YOU CAN ALSO GO INTO WHAT NATURE HAS JUST CREATED THAT OTHER COUNTRIES HAVE BEEN USING TO HEAL AND ALSO TO USE AS MEDICATION OR ENERGY... KEEP EDUCATING AND POSTING THE GREAT CONTENT... YOU GUYS BE SAFE PEACE AND BLESSINGS TO ALL. ✌🏼🙏🏼.
@@ImDrizzt Try retyping your comments after you get help with your English...good luck
I started using Creatine in my late 30s on up until about 50. I've been back on it regularly now for about 3 years. I'll be 62 in October and it still works just like back in the day. I've a lot of Mechanical Injuries and the stuff sure makes a difference. 👍
Thanks for the info. I used it in my 20s when I was heavily into training. I really noticed huge boosts in endurance. Now 40's and about to start training again for general health and increased energy and motivation and thinking of using it again. Mainly because recovery is soooo slow these days. I literally cannot train for a whole week between sessions due to soreness and my lack of condition. After a handful of sessions though my recovery time reduces a lot. Hoping creating will enable 2 sessions per week off the batt so I can quickly progress to 4 per week.
JUST EAT A STEAK ... SAME DIFFERENCE MY MAN
You have hair?
@@paulvon2378 you need like 2kg raw beef to get 5g creatine
@@paulvon2378 How much steak do you think you need for just 5 gm of creatine?
Great information, I have taken creatine for about 7 years, then I began getting terrible g.i pain. I had been mixing it with cold water and noticed that it did not dissolve, but thought nothing about it. Then I read that creatine works best in warm water. I heated a coffee cup filled with water in the microwave and then added creatine and stirred, it dissolved. No more g.i. pain and I can tell increased strength when using creatine. I am over 64 years of age. Thank you!
You could also try creatine HCL! Same benefits with less GI side effects
Micronized Creatine has it all
"GI" ?
gastro intestinal pain @@markmcdonnell
Agree, all the data is on micronized creatine @@PAYTHEM710
I use to work out a lot and took creatine when I was playing baseball. I have an active job now and don’t work out much at all anymore but I was struggling to keep up with my kids after work and was always sore. I started taking creatinine again on a whim and it’s made a massive improvement. I wish I had never stopped taking it!
Love your content Rhonda! Such a unique character, keep being yourself.
Thank you for all that you do
Like telling you to take those Covid shots?
Great overview on creatine 👌
Yes, yes you should
The rugby study didn’t select directly subjects with androgenetic MPB. The study was far too short finishing at three weeks when DHT levels were actually dropping and no hair count measures were in place pre and post. Your findings from following studies is very enlightening and encouraging. As a Norwood 7 who has had my total bald area transplanted I think I am willing to go back on creatine. I’m 57 and feel I will significantly benefit health wise with my workouts and I diet accordingly. Many thanks for sharing.
Take it every day! Definitely helps with strength.
Short answer, yes. I wrote the first articles in the mags (pre internet!) mid 90s about the potential benefits of creatine for health, cellular function etc. The list, supported by stacks of data, of the possible benefits of creatine is long, and unrelated to strength/performance.
Nothing is free, there must be a cost, what are the downsides of supplementing with creatine ?
@@scratchy996 There's no such thing as a free lunch... except for Creatine with healthy kidneys.
Holy Shit, it's a Will Brink sighting! You were way ahead of your time. misc.fitness.weights forever ...
@@scratchy996same as anything, don't take too much, is there a downside to supplementing with water? No just use it properly
I'm 48 and have a well used worn out body and the last 5 ish years Ive been struggling to complete my workouts until starting creatine, I smash my workouts and look to do more. It's amazing!
How much creatine did you take a day? When did you take it? In the morning, during the day, before sleeping?
@@EnriqueReyesJrREALTOR 5g in a post workout shake with protein, fats and carbs. you'll feel it working in a few days
If you like creatine, I recommend a instantized BCAA's supplement. BCAA's has enhanced my workouts beyond my wildest dreams. It's like soreness and fatigue isn't part of the hell I put my body through while working out.
Creatine is great for people experiencing energy issues of all kinds imo
They just did a study showing it to be quite effective in people with energy issues. It showed how, with everybody, it enhances cognitive abilities.
@@anotherjewishsharpnicholas9425 It would be much appreciated if you would name and link that study.
I wonder why it didn’t help in the least bit for me as a female not sure if it’s the dose I hardly take 3000mg…which already showed as an overload in my blood test
@@samiarose1241 pretty sure that's not how that blood test works. Creatine will raise creatinine in blood, but not with the same negative outcomes - this is my understanding, not that it is correct
If you take more than 5grms a day you will spill over so watch the dosage..great supplement though, I keep some on deck..
THANK YOU for addressing the potential hairloss claim!!!! I suffer from autoimmune chronic hairloss and refused to try creatine for fear they it would make it worse. To know they no study has actually produced hairloss makes me give it a 2nd look! I’ve searched the internet trying to figure out if it’s true or not for 2 years. Your the first one to actually talk about it that I’ve come across who has scientific knowledge!
It seems dubious. I suspect people with hairloss+anxiety who then take creatine get squirrely and blame it for their perceived continued hair loss. Know a guy at the gym that swears creatine caused hairloss. Showed me old photos from before having his (very bad) plugs in Turkey. His hairline looked totally fine.
Has any study actually looked at hair loss? I've seen a lot of yt comments saying that their hair loss correlated closely with creatine intake. It all depends if your follicles are susceptible to what it's doing.
I’ve never even heard of these 2 issues being related..
Creatine monohydrate gives me rapid hairloss, hcl doesn't
I noticed hair loss when taking creatine and it slows down when stopping
What about L-carnitine? I think there are two types? Which does which? Powder form? Liquid form? Before/after workout? I’ve heard good things but I’ve never seen a full analysis. Just a thought
It doesn't cause hair loss. It causes telegen effluvium (shock loss) to those who are already prone to hair loss. This is probably because it temporarily causes DHT levels to surge, and those who have sensitive hair follicles (such as myself) may experience a temporarily shed. This has happened to me several times so I got off. But this final time around I decided to stick it out and after a few months, my hair came back even while still taking creatine. If I stop taking it, I could experience a shed again. Hope this helps people 🙏 🙂
Lol hair loss from DHT is called androgenic alopecia which is in fact hair loss
Hey if you do go bald you could always become an astronaut/doctor/professor/plumber and go by "Johnny".
@@VegetaPrinceOfSaiyans lol
Dr. Rhonda, great video as always. Can people with Hypertension (on meds) take it too?
If doctor Patrick says it's all good then I'm on it 👍 I've taken it before but for some reason I stopped and have begun again and had forgotten how performance enhancing it is❤️🙏🏼👍
You always have the good stuff
Really interesting info. Is there any research to explore the effect of creatine on blood pressure?? I have seen some Google citations suggesting creatine supplementaion can increase blood pressure. Anecdotally speaking only and with all things being equal(exercise, sleep, diet, daiky sodium intake, etc.,) I personally experienced a significant increase in blood pressure that tracked with the weekly creatine water gain I experienced and overall 4 lb creatine water gain after one month. I don’t and never have had blood pressure issuess, my blood pressure has always been in optimal range, I am not on any meds for anything let alone, high blood pressure and I am super fit, not obese. Luckily as my precreatine blood pressure was optimal, the creatine increase only pushed me to borderline optimal of 119/79 or slightly above 121/81 This was a consistent average reading I tracked over the month. Pre creatine supplementation my consistent average blood pressure was 103/70
Have been taking creatine for about 2 years. A few weeks back I was diagnosed with acute pancreatitis. Doctors couldn’t find a reason why it happened(I rarely drink alcohol, I don’t smoke and my cholesterol is very good) My doctor did find one study with mice that indicates that pancreatitis could be a result of creatine use. I am going for an endoscopy in a week and I plan to ask the gastro doctor if I can start back with my 5mg doses again. Any feedback or info regarding this premise would be appreciated.
I realize that I know nothing so I rely upon trusted sources for information. Rhonda is one of those trusted sources
Is it safe to take every day if you have high blood pressure/hypertension?
When on creatine I always target for at least a gallon of water.
As I’ve gone more animal based and gotten many benefits and I hear of a substance that does this or that I then look up food sources of that substance. More often then not meat or eggs end up being a great source of it. In this case creatine, yep,
Beef, pork, tuna, salmon, and cod all contain between 1.4 to 2.3 grams of creatine per pound. Herring contains the most creatine at 3 to 4.5 grams per pound
Creatine daily. LOVE DR RHONDA
I just started a creatine regimen about 6 weeks ago. 5-8 g a day I look bigger feel stronger and recover faster. I’m a new to weight training but it seems to work great .Would recommend to anyone
Can u please tell me if dhea is safe to take
0:46 o snap! I started 5g of creatine per day a couple of months ago but didn't notice a huge difference - upped my magnesium intake a couple of weeks ago and almost overnight experienced a big jump in workout performance, this maybe explains it
Safest supplement on the market period. Nothing has been studied more.
Do you yourself take creative Dr.? Thank you for sharing 🤙🏾
Rhonda,
Question what can you do if if you have gout? Is there minimal amount of creatine? That will not trigger a flare up?
Hey Rhonda! Is there any reason you can think of that taking creatine, or anything else would ramp up anxiety? I’m talking anything, I was taking glutamine two weeks ago and it messed me up for a week. It was awful. Maybe it’s not that actual supplement or vitamin that is doing it but something underlying that is reacting to these things, either way it is super frustrating…. Thoughts?
If I’m not mistaken there are misconceptions regarding water weight and creatine supplementation. Water is only increased inside the muscles. It does not cause edema, bloating or puffiness with more water in-between cells.
Regarding kidney function, which can cause edema, physionic on youtube went through the research and stated even though creatinin does increase, kidney function isn’t affected whatsoever.
Unfortunately for a few people like me, it does cause nasty bloating.
@@KHUZAFARAUF
Do you do any cardio exercises?
How long does creatine stay in your system? If I take 7-10 days off due to a vacation, for example, do I need to do another loading phase? Thanks.
Yes, you should.
Does creatine cause enlarged prostate? Through increasing DHT?
How would the weight gain be measured? Just water or also increased muscle mass?
Dr Rhonda I hate the weight gain from creating monohydrate will creating hcl not have the same effect and the good benefits?
I started to use Santa Cruz Paleo Creatine last January and I gained 19 lbs. over about 5-6 months. I had not gotten on a scale for several months and then I finally did out of curiosity and I realized I had gained a lot of weight. I was progressing with my workouts and getting stronger and I could also see it seemed like my muscles were larger - but I certainly didn't want to gain so much weight. So, I stopped taking only the creatine for the past 9 days and my weight is already down 5.2 lbs. and that is the ONLY thing I have changed. So for whatever reason - I think the creatine somehow made me gain weight by retaining water or some other means. I am 54 so IDK if that has anything to do with it or if it was the type of creatine I was taking... but since stopping the creatine - I don't really notice any difference in my workout performance, at all. I don't feel any weaker or more fatigued - so, I think I'm done with creatine. Like most things - different people will probably experience different results.
Is creating safe for adults who have lupus?
Additionally individuals who have a heart defect (bicuspid aortic valve) have not found much information on this topic and would love an opinion
Rhonda, what r ur thoughts on Ka'Chava plz? Ty.
Should you only take creatine half an hour or so before working out or can you take it with your breakfast shake in the morning even if you won't be working out until later in the afternoon or evening?
We can't really determine whether it has an impact on DHT levels based solely off the studies that record Testosterone. It could be the case that creatine increases 5 alpha reductase activity which would increase DHT. A study needs to be done to determine this.
Are you telling me to avoid creatine if predisposed to hair loss? Only reason why i avoid it
@@CB-ns6sy yes
@@CB-ns6sy It's hard to say, I don't think we know enough yet.
I thought loading creatine hasn’t been a thing for years? The standard I’ve heard is 5g/day up to 10g/day if you’re a big dude. After a month of that it’s fully in your system.
you can do it both ways
still a thing. loading just makes you hit steady state saturation in like a week or 2 instead of a month. big picture it doesnt really matter but athletes wanting to maximize results loading has its use.
😅
So good. Been using Creatine daily and it’s improved my overall energy on the bike as a cyclists and in the gym during lifting.
Creative gives me horrendous insomnia. It also has some positive effects for me but nothing is worth messing up sleep.
I did the loading phase, took it every day for a whole month and even though i saw a difference in my phisique my left arm and leg would randomly do a weird jiggle so i started to look up info about circulation problems and some of the symptoms i felt them. And i just felt overall like, idk, bad. So i took a 4 day break and I feel better-ish. Gonna try to do half a scoop from now on to see how it goes.
could be low magnesium
Doc buen día desde México, y que pasa con los niños, deberíamos suplementarlos con cretina si están haciendo ejercicio de alto rendimiento?
No
Any data on creatine and prostate enlargement?
And hair loss. Both related to conversion of testosterone to DHT.
@@CrumbleLives Its very rare but some people are not good candidates. There's not enough data to deduce who will or won't be a responder to creatine unfortunately. The original study that the myth of creatine making you go bald only had 20 participants... Pretty close to pointless compared to a legit study, but rumors spread fast if there's only one on a topic.
I began taking it recently and had to stop, because it was not only making me noticeably bloated in the face (assuming due to muscular water retention - I have a pretty thick jawline, and it just swelled up and I looked puffy), but I was also noticing some OCD tics that I occasionally get when I’m over stimulated were flaring up bad. I did some googling and apparently creatine can activate the NMDA receptors? To my limited understanding I believe this means it can be excitatory or stimulating for some people, and I think this was happening to me. It’s a shame because I noticed an immediate impact in the gym and I had more stamina and my muscles were fuller - my biceps in particular really blew up!
It made my hair start falling out.
I took 5 grams of creatine daily for a few months and my annual blood test showed elevated creatinine levels interpreted as low eGFR, causing my doctor to diagnose me with kidney damage. I tried to explain to her that the presence of creatinine is not necessarily an indication of kidney damage but only a consequence of creatine supplementation, but she advised me to stop using creatine and get another blood test
Sounds like someone should advise you to get another doctor
Got the same suggestion from my doctor so I know to lay off before blood work.
Bad Dr. There are many bad Dr's, bad plumbers, bad carpenters. Higher creatinine isn't clinically significant (if it's just from creatine, otherwise there could be a different problem) since the treatment is to drink more water. All of these tests have a range of high and low levels. Most people need to drink more water anyway. Safe blood pressure has had a major change in the top and bottom levels recently. Take my advice with a grain of salt, but I did major in Biochemistry. Only worked a little bit because the pay was so low.
While taking creatine you have to drink plenty of water. I'd recommend drinking more and see if that helps
That happened to me as well. I haven’t gotten a good explanation from anyone about it.
Creatine made me stronger and bigger, but I have male pattern baldness and so the increase it made in dht made me lose more hair, so I can't use it.
Creatine does help, bit the only way yu would know is if you track your training because the amount is so small. But it means a lot for people that track that one rep or those 5 pounds.
Definitely noticed the weight gain while supplementing with it.
Mustle weight?...
@@eliasfserwater weight
Same thing. Muscles are partly made of water.
The codes for the diagnoses are not representative of the number of people who were diagnosed with these ailments, but simply the total number of diagnoses, as one person could have multiple ailments.
The Department of Defense had not responded to a request for comment as of this article's publication deadline.
I can't tolerate oral magnesium. Started spraying diluted magnesium chloride topically and finding success so far.
Sweet, I've never supplemented other than taking the standard vitamins, minerals and protein. Will throw creatine into my cycle since I've lost some gains because life happened and I want to bounce back to the level I was at a year ago.
Hi, Dr. P! Did you mean 0.03-0.08 g/kg BW at 5:17? You said 0.3-0.8, but at my roughly 100kg BW, that would be 30-80 grams of supplementation PER DAY, which is insane. At 0.03-0.08 g/kg BW, that would be 3-8g/day, which makes much more sense. Thanks!
Is there a particular brand that you feel is better for women to take? What I am looking for is which Manufacturer is better?
What possible difference could that make? Its a molecule. Who cares who made it.
One of a handful of essentisl, including k2 / mk7, TMG, hyaluronic acid (suppliment), fish-oil, magnesium, zinc, niacin and D3.
How do you feel about tmg
I used creatine for a while as part of my routine, had a period of illness, needed blood tests, GFR came back indicating Kidney disease with elevated creatinine, thankfully made the link to Creatine supplementation and stopped it for a couple weeks and increase water intake. Bloods were repeated and came back fine. Maybe something to keep in mind to save worry should this appear in your blood tests
I really liked what creatine did for me in the gym, but I had quite a bit of trouble with muscle cramping, including one trip in the middle of the night with a severe forearm cramp. I reflected on my goals, I'm about to be 73 years old, already quite strong. One reason I work out, is to continue enjoying riding my horses. I decided that it did not help my horses, at all, for me to gain more mass or strength. If I had different goals, maybe, I keep using it. It does make a discernible difference in the gym.
I get cramping too. Can't use monohydrate
Drink plenty of water
@@Mr40ozkilla81 Trust me, I did. I knew about the need to do that.
Try magnesium chloride (trace minerals) in liquid form for cramps as it is an electrolyte.
Drinking electrolytes during my workout got rid of the cramps. You cannot only drink water.
I didn't understand what you said. So should i or or not?
You should definitely take it.
There’s no harm in trying it.
I was moderatly athletic most of my life. Now, I'm an elder, dealing with sarcopenia... yikes! Will creatine help me get muscle back? I am active, get to the gym twice per week, am seeing loses in strength, endurance.
Yes it should help you a lot
I’ve been taking it every day since around 2010
Hello Rhonda, Could i ask, if a person with early stage kidney disease should or should not take Creatine, the information available is sparse with one camp saying no you should not take creatine and the other camp saying yeh, take it, its beneficial ? Thank you in advance.
My intake of creatine mimicked the blood results indicating early stage kidney disease. I stopped creatine and repeated tests after a couple of weeks and no kidney disease showed. My brother is a Kidney Transplant patient and has been told by Renal unit not to go near creatine
I was bald _before_ I started taking Creatine so I don't care 🙂
I loaded with creatine years ago and got kidney pain so I stopped doing that now I just take 5g before workouts and occasionally the following day if I’m sore because it helps me heal faster. I notice a discernible difference in strength with creatine dosing right before workouts. No need to load.
Does creatine have any effects on homocysteine levels?
Creatine creates a weird bloating for me where I can squeeze my forearm or lower calf and it will live indentations of my fingers in my tissue.
Super weird and definitely does not seem good.
Anyone else have this issue?
That’s called edema. Should go see your doctor and make sure your liver and heart are ok
Interesting. I get a yearly physical and they say I’m fine.
That would happen back in highschool 20 years ago.
I think I tried creatine once more years later and it happened again so I stopped.
Do you know what’s actually happening with that symptom?
Was that a yes?
Is creatine bad if you have hypertension?
What's up with creatine HCL?
I'm concerned how it affects my condition I have prostate cancer that is now under control and I read conflicting articles about its effect on the proliferation and migration of cancer in the prostate please advise
Rubbing 5% Lugols iodine (jcrow) brand on your taint/ balls everyday can also reduce prostate problems. Not sure about creatine though.
Stick in there mate. Have you looked into the supplement ‘Saw Palmetto’. Mean to be good for the prostate. Research it and hope it helps. 🙏
Problem I’ve been experiencing with creatine is stomach cramping. Very uncomfortable.
YES. Who doesn't know this by now? Been taking it since 1994.
I have question regarding moringa , sulforaphane is very expensive in India but moringa is super cheap. can Moringa give me same benefits as Sulforaphane ?
A percentage but moringa also gives a ton of other great stuff. For sulforaphene look into vids on growing broccoli sprouts to save money (source: TH-cam vids. I’m not a bio scientist)
Creatine def helped me....
How much do you people take per day? Is 3g per day a good amount? I dont need a loading phase, gonna plan on taking creatine for years to come.
178cm 70kg and decently fit, working towards getting stronger and bigger
You should try to do 5g/day no real need to go above that at 70kg
Mitch hooper takes 10g per day, he weighs 320lbs, and his supplements are dialed in. I take 10g per day, I also weigh 320lbs, and it shows up on my bloodwork that the levels are perfect.
I take 3g after lower body lifts, with orange juice. I thought glucose helps to drive creatine into the muscle so wondering about your thoughts on this. I don’t take every day, but I guess I just feel recovered enough not to.
Creatine is absorbed regardless.
The glucose changes it to creatine phosphate. If you dont eat any your body will pull it out of fat stores. It doesnt matter.
Take it every day, not before workouts, since it needs time to switch to creatine phosphate.
If you skip you will just have less, if you keep skipping your body will make some to keep you at minimum levels.
I found as a runner my recovery was much quicker and less mussle aches.
I take 3g daily.
I took creatine for just two days before I started getting a tingling feeling all over my scalp. I haven’t started balding yet, but my dad is bald af, and so if i have a genetic predisposition for hair loss, i really don’t want to speed up that process.
See a dermatologist
I remember around 1995 when Creatine supplements first came on the market the first Creatine I bought was a pure form of "Creatine Phosphate", not Monohydrate. This Creatine Phosphate was amazing in it results, far superior the the Creatine Monohydrate that was put out later IMHO. It also made me feel amazing! Why can't I find the pure Phosphate form of Creatine today! Why isn't it still available? Was it banned?
Do a search on it - it's out there. I searched on "Creatine monohydrate or phosphate" and one article had 9 types of creatine...
What about methyl groups
I have cycled creatine for 25+ years and have found a marked reduction in stamina during long distance running while taking it. Stopping creatine during race training has become a requirement. Has this been studied or is it just me?
Hiking and biking is easier for me too off creatine due to less weight and volume of muscles I guess but only speculating.
@@seramer8752 I would suspect that would be the case as well, adding muscle is going to add both weight and more body mass that sucks up nutrients from other muscles you are using while running
The effect of creatine should be felt mostly for strength, not steady state endurance.
It increases the available energy for a sprinter, not aerobic efforts.
I have been taking 10g per day for the last two months and just ran my first marathon, I felt great and ran a sub 4 easily
@@orangepeelbeef4324 why 10g instead of five? Excess creatine past the saturation point does not even get used it just converted into waste creatinine
It bloated me ,I was taking 5 grams daily even when wasn't working out. Maybe I should just take a scoop before workout ?
As someone who's done cycles in the past and TRT and knows the results they give. Creatin is the closest I've felt to that... Its a safe supplement, easy to use, zero side effects. brings results for most users. Minority say it does nothing for them.
And best time to take creatine with food without?
no post workout shake with protein and ripe banana. need the insulin spike to push it into the muscles. drink it with lots of water is ineffective and will bloat you up like a blue whale
Being 5lbs heavier from creatine, if it's just water draw into muscles to maintain osmotic equilibrium... why describe that as an "adverse effect"?
Best creatine to get is the cheapest kind, micronized monohydrate. Studies show that monohydrate is the most effective. There are many different kinds of creatine, they cost much more than monohydrate but are not as good. Creatine will not mix well with water soo i use a couple cups of hot water and a lot of agitation to get the powder to fully dissolve. I then have a hot shower and the creatine seems to inflate me by hydrating my muscles within 30 min, mostly my upper body. When i take it for a week i notice i can gain about 10% more strength, 10% more endurance, 10% more motivation,10% more size and weight. The downside are if i take more than 10g i start to feel very slightly dizzy and i feel a slight headache, kinda like if you drink too much water or not enough. I've tried creatine monohydrate for over 20 years on and off and i really think its safe to take as long as you want. I don't think creatine works as good if you are just beginning to lift weights. It seems to work best if you introduce it when you stop making gains. Studies show that some people above 200 lbs may not feel much from a 10g a day dose, some people with more muscle mass need closer to 20g a day. It would be smart to start with 5g a day and increase the dose until you start to feel it, you will feel it working. If you feel nothing from creatine monohydrate then that probably means you get enough creatine already from your diet. Creatine is in almost all forms of meat protein but cooking destroys up to 30% of it. If you want to build proper muscle fast you need to eat muscle.
Does it cause baldness?
I have sleeping issues. But I use a micro-dose of 0.15g of creatine. It keeps me awake and alert all day. Magic. But too much, and I can't sleep. I do weight training 4 x a week.
Try melatonin for sleep.
I've used it for a while. The only side effect that I have noticed, and it's not one that is particularly considered as real (it is to me though), is an increased tendency to get cramps in various places where I never had them before. Not terrible, but certainly I didn't get them before.
I’ve had abs my entire life. I’ve worked out and been physically active my entire life. When I take creatine, I struggle to see my abs and feel like a whale (bloated/water logged). I wish i didn’t. I have always wondered is this just me? So much rave about this product yet I retain way too much water taking it. Maybe I’ll try to adjust my approach. Sidenote: I only took between 3-5g daily.
I'm a 57 year old male, run 4 days a week and lift 2 days a week. My work outs are 35 to 45 min. I've been doing this consistently for over a year. I've never taken creatine before. I heard of its benefits and decided to start taking it. I take one scoop daily. I've done this for over a month. I took it because I had plateaued and every time I tried to increase weight I'd wind up with aggravating old injury's. I've been able to be less sore after work outs. I've been able to increase every area of my weight training by minimum of 15% without injury. I've been treating the injury areas with a medicine ball. So far I've been very pleased with the result. My message therapist says I've noticeably increased in bulk by 5 to 10%. I'm thinking about adding protein powder to my regiment to see if I get further gains.
Do it. Taking your creatine with protein and sugar (banana) will help deliver and saturate your muscles. In short, you will get the most out of your creatine.
@@CasuallyAuthentic this!
I want to take magnesium but it’s always so expensive! Any brands that aren’t so pricey?
Just eat foods with magnesium its in a LOT of things
I'm an older active adult. I tried to take creatine but started experiencing kidney pain.
Maybe I'll give it another try to see if it still happens.
Nope. If you had kidney pain, it would be wise to increase your red meat and water intake before considering creatine.
I have epilepsy, I'm medicated, and haven't had one in 7 years. Could I take creatine, or does anyone take it?
Go to doctor
Can you have muscle growth without creatine? I just take glutamine and protein shake. Idk what it is, but creatine always gives me a headache.
It doesnt do a huge amount. If you dont want to take it then dont. You can still build muscle, just might take 2 sets instead of 1 set per muscle.