The Creatine FAQ Thread

[y0lked]

This is simply some basic info about Creatine for beginners who are looking to take creatine or learn more about it. (or to show their parents its safe so they will let them use it at home ) Feel free to ask a question but please search THIS THREAD first. If you do not find the answer to your question then post it.

What IS creatine?
Creatine is an organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). Creatine works by allowing your muscle cells to work harder and longer with the increased energy that it helps create. The energy produced by creatine is more effective than ATP naturally produced by the body. Thus exposing the muscle to a greater stimulus.

What is the best creatine supplement?
Creatine Monohydrate is the most tested and researched supplement in the industry. Studies after studies have shown that the most effective anabolic creatine is simply pure creatine monohydrate. Creatine monohydrate has the MOST advantages of all creatines and absolutely no side effects.

Is creatine safe if i am over 18 years old?
Yes creatine is safe for anyone who can take the recommended amount and will not abuse or take massive amounts (25g+) in a 24 hour time frame.

How much should i take and what is "loading"?
Although creatine is naturally found in the body, the natural stores in the body will be nearly empty until they are fully saturated. To ensure the body has completely saturated its creatine stores, the term "loading" has been used to describe taking a larger dose for a short period of time. Taking 20g per day for the first 7 days will ensure that the creatine stores in the muscle are completely saturated. After the loading phase only 5g-10g per day are needed to "top-off" the saturated stores. Loading will greatly increase the efficiency of the creatine monohydrate you are taking, as well as allowing you to take full advantage of creatine-monohydrate in a matter of days rather than weeks.

Why do i need to drink alot of water when taking creatine?
As well as the energy it provides during a workout, creatine also creates an anabolic state within the muscle itself by water retention. When a muscle holds water within itself, it is more effective and capable of higher rates of recovery and protein synthesis. To take full advantage of creatine, it is advised to consciously drink more water on a daily basis. And since muscle fibers are large part water, drinking a gallon of water a day should be something you implement regardless of taking creatine or not to ensure a properly hydrated system.

When should i take my creatine supplement?
You want to give the body adequate time to saturate its stores before the workout. The best time to take creatine monohydrate is after a workout and no sooner than 3 hours until your next workout. If you lift in the PM i suggest first thing in the morning and immediately post workout to replenish the creatine you used. When loading, i suggest spreading out the 20g into 3 or 4 servings at a time. Creatine monohydrate that is unflavored can be put in almost any beverage including
coffee, protein shakes, milk, juice or even flavored water (crystal light/gatorade etc).


I prefer Optimum Nutrition Creatine Monohydrate as my creatine supplement because of its mix ability, servings per price, and because it is cost effective.

[Starkk]

oh god oh god oh god

[Diesel0022]

Creatine Nitrate/Creatine Orotate/MCC > Creatine Monohydrate

[cjwav34]

Why do the people that always seem to start these "education" threads always seem to give out misinformation?

[y0lked]

Creatine Nitrate/Creatine Orotate/MCC > Creatine Monohydrate

let the reps come in an defend their hype on their newest and greatest creatine BS hype. creatine mono is all you need, dont waste your money.

Why do the people that always seem to start these "education" threads always seem to give out misinformation?

there is no misinformation in the OP. just the responses given.

[cjwav34]

Creatine Nitrate/Creatine Orotate/MCC > Creatine Monohydrate

IMO
Creatine Nitrate > Monohydrate = Orotate = MCC

[joregorn]

This is simply some basic info about Creatine for beginners who are looking to take creatine or learn more about it. (or to show their parents its safe so they will let them use it at home ) Feel free to ask a question but please search THIS THREAD first. If you do not find the answer to your question then post it.

What IS creatine?
Creatine is an organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). Creatine works by allowing your muscle cells to work harder and longer with the increased energy that it helps create. The energy produced by creatine is more effective than ATP naturally produced by the body. Thus exposing the muscle to a greater stimulus.

What is the best creatine supplement?
Creatine Monohydrate is the most tested and researched supplement in the industry. Studies after studies have shown that the most effective anabolic creatine is simply pure creatine monohydrate. Creatine monohydrate has the MOST advantages of all creatines and absolutely no side effects.

Is creatine safe if i am over 18 years old?
Yes creatine is safe for anyone who can take the recommended amount and will not abuse or take massive amounts (25g+) in a 24 hour time frame.

How much should i take and what is "loading"?
Although creatine is naturally found in the body, the natural stores in the body will be nearly empty until they are fully saturated. To ensure the body has completely saturated its creatine stores, the term "loading" has been used to describe taking a larger dose for a short period of time. Taking 20g per day for the first 7 days will ensure that the creatine stores in the muscle are completely saturated. After the loading phase only 5g-10g per day are needed to "top-off" the saturated stores. Loading will greatly increase the efficiency of the creatine monohydrate you are taking, as well as allowing you to take full advantage of creatine-monohydrate in a matter of days rather than weeks.

Why do i need to drink alot of water when taking creatine?
As well as the energy it provides during a workout, creatine also creates an anabolic state within the muscle itself by water retention. When a muscle holds water within itself, it is more effective and capable of higher rates of recovery and protein synthesis. To take full advantage of creatine, it is advised to consciously drink more water on a daily basis. And since muscle fibers are large part water, drinking a gallon of water a day should be something you implement regardless of taking creatine or not to ensure a properly hydrated system.

When should i take my creatine supplement?
You want to give the body adequate time to saturate its stores before the workout. The best time to take creatine monohydrate is after a workout and no sooner than 3 hours until your next workout. If you lift in the PM i suggest first thing in the morning and immediately post workout to replenish the creatine you used. When loading, i suggest spreading out the 20g into 3 or 4 servings at a time. Creatine monohydrate that is unflavored can be put in almost any beverage including
coffee, protein shakes, milk, juice or even flavored water (crystal light/gatorade etc).


I prefer Optimum Nutrition Creatine Monohydrate as my creatine supplement because of its mix ability, servings per price, and because it is cost effective.

[morningstaru]

I almost classify creatine nitrate as something different...a supplement to supplement creatine if you will.
You don't want to be taking a full does of creatine in the form of nitrate.

[PaintPir]

When should i take my creatine
supplement?
You want to give the body adequate time
to saturate its stores before the workout.
The best time to take creatine
monohydrate is after a workout and no
sooner than 3 hours until your next
workout. If you lift in the PM i suggest
first thing in the morning and
immediately post workout to replenish
the creatine you used.

Where is this info from?

[koard31]

well to be honest, theres not really a best creatine out there. it's gonna be mostly which creatine an individual prefers over the rest that are out there, and you're right, theres tons. but my choice and recommendation goes to AAEFX's KRE-ALKALYN. i've actually been using this product for over two years now and i wouldnt trade it for any other out there. i love that i can just pop open a bottle and just start taking the purple caps, no loading or anything like that. i take 2 caps pre and 2 caps post. and yes i cycle my creatine all the time. i usually take it for about 3-4 months and take a month or two off. i know some people say you dont need to cycle, but i always feel that my body does need a break every once in a while from all supplements.

[Starkk]

Whatever website you copied/pasted this from needs to be killed with fire

For every thread like this that I see, I will run over my neighbor's cat

[cjwav34]

there is no misinformation in the OP. just the responses given.

You advise "loading"
You recommend taking up to 10g per day
You also state that there is a specific time to dose creatine

ALL of which is misinformation

I'm actually suprised you didn't recommend taking it with grape juice.

[joregorn]

well to be honest, theres not really a best creatine out there. it's gonna be mostly which creatine an individual prefers over the rest that are out there, and you're right, theres tons. but my choice and recommendation goes to AAEFX's KRE-ALKALYN. i've actually been using this product for over two years now and i wouldnt trade it for any other out there. i love that i can just pop open a bottle and just start taking the purple caps, no loading or anything like that. i take 2 caps pre and 2 caps post. and yes i cycle my creatine all the time. i usually take it for about 3-4 months and take a month or two off. i know some people say you dont need to cycle, but i always feel that my body does need a break every once in a while from all supplements.

copy pasta of peace

[nugget5]

What about people with GI issues? Hype or not mcc doesn't give me the runs like monohydrate does.

[jayalee]

OP should delete this thread and avoid the embarrassment of attempting to explain why he made these claims which he has no proof or cited evidence in support of. the epitomy of broscience.

i'm sure everyone would be willing to forget this little incident ever happened..

[Madevilz]

Creatine Nitrate/Creatine Orotate/MCC > Creatine Monohydrate

no studies no care

[joregorn]

[Thunderkunt99]

So is this a Creatine bull**** thread?

[Diesel0022]

IMO
Creatine Nitrate > Monohydrate = Orotate = MCC

How does that make sense?

Creatine Nitrate - Creatine bonded to a Nitrate salt
Creatine Orotate - Creatine Bonded to Orotic Acid
Magnesium Creatine Chelate - Creatine bonded to Mg2

It's the same as creatine mono.....with more physiological benefits. Easily superior

I almost classify creatine nitrate as something different...a supplement to supplement creatine if you will.
You don't want to be taking a full does of creatine in the form of nitrate.

When you take a Creatine Nitrate supplement, it is not pure Creatine Nitrate....

And Nitrates enhance absorption, thus necessitating a much lower dose to reach saturation.

[y0lked]

You advise "loading"
You recommend taking up to 10g per day
You also state that there is a specific time to dose creatine

ALL of which is misinformation

I'm actually suprised you didn't recommend taking it with grape juice.

12:10

[cjwav34]

How does that make sense?

Creatine Nitrate - Creatine bonded to a Nitrate salt
Creatine Orotate - Creatine Bonded to Orotic Acid
Magnesium Creatine Chelate - Creatine bonded to Mg2

It's the same as creatine mono.....with more physiological benefits. Easily superior



When you take a Creatine Nitrate supplement, it is not pure Creatine Nitrate....

And Nitrates enhance absorption, thus necessitating a much lower dose to reach saturation.

Orotic acid and Mg2 are simply added for enhnced absorbtion correct?
IIRC creatine monohydrate is already 99% bioavailable, a 200lb person only needs to consume ~2g of mono per day to reach saturation.
I'm just a fan of nitrates, which is why I would put it over the other 3.

However I will still purchase mono before the others based on its price point.

[Diesel0022]

Orotic acid and Mg2 are simply added for enhnced absorbtion correct?
IIRC creatine monohydrate is already 99% bioavailable, a 200lb person only needs to consume ~2g of mono per day to reach saturation.
I'm just a fan of nitrates, which is why I would put it over the other 3.

However I will still purchase mono before the others based on its price point.

No, Orotic Acid aids in endurance/performance. Nitrates aid in absorption/performance.

MCC is great due to the added Magnesium which should be a staple for every male, and not everyone responds to CM, thus making MCC a solid choice.

[koard31]

Whatever website you copied/pasted this from needs to be killed with fire

For every thread like this that I see, I will run over my neighbor's cat

Does your neighbor have a lot of cats?

[sloop]

All you guys fell for it.

[Starkk]

Does your neighbor have a lot of cats?

no, same one again and again

thing is totally road pizza right now

[cjwav34]

No, Orotic Acid aids in endurance/performance. Nitrates aid in absorption/performance.

MCC is great due to the added Magnesium which should be a staple for every male, and not everyone responds to CM, thus making MCC a solid choice.

I've never seen anything on orotic acid apart from increasing absorbtion. Do you have a link to any info/study on it?

rapes on spread.

[cjwav34]

12:10

lol all he said is that you can load, but you'll get to the same point within a week if you don't.
The rest is still misinformation.

[Starkk]

lol all he said is that you can load, but you'll get to the same point within a week if you don't.
The rest is still misinformation.

You need to give your body adequate time to saturate it's stores with this video's content before you can accurately gauge it's pertinence.

[Diesel0022]

I've never seen anything on orotic acid apart from increasing absorbtion. Do you have a link to any info/study on it?

rapes on spread.

Richards SM, Conyers RAJ, Fisher JL, Rosenfeldt FL. (1997) Cardioprotection by Orotic Acid: Metabolism and mechanism of action. J.Mol.Cell.Cardiol. 29: 3239-3250.

Aonuma S, Hama T, Tamaki N, Okumura H. (1969) Orotate as a -alanine donor for anserine and carnosine biosynthesis and effects of actinomycin D and azauracil on their pathway. J.Biochem. 66: 123-133.

Williams JF, Donohoe J, Lykke A, Kolos G. (1976) Studies using orotic acid for improving the controlled development of myocardial hypertrophy. Aust.NZ.J.Med. 6 (Suppl.2): 60-71.

Donohoe JA, Rosenfeldt FL, Munsch CM, Williams JF. (1993) The effect of orotic acid treatment on the energy and carbohydrate metabolism of the hypertrophing rat heart. Int.J.Biochem. 25: 163-182.

Olivares J, Rossi A. (1982) Incorporation of orotic acid in myocardial uridine nucleotides: effect of isoproterenol and ribose. J.Physiol. (Paris). 78: 175-178.

Munsch CM, Williams JF, Conyers RAJ, O'Halloron K, Langley LH, Rosenfeldt FL. The effect of orotic acid and ribose on the impaired tolerance of the recently infracted rat heart to cardioplegic arrest. In: Williams JF, ed. Orotic acid in cardiology. New York: Thieme Medical, 1992; 46-58.

Fausto N. (1972) The conversion of orotic acid into uridine 5-monophosphate b y isolated perfused normal and regenerating rat livers. Biochem.J. 129: 811-820.

Golf SW, Bender S, Gruttner. (1998) On the significance of magnesium in extreme physical stress. Cardio.Drug.Ther. 12: 197-202.

Gold SW. Is magnesium a limiting factor in competitive exercise? A summary of relevant scientific data. In: Gold SW, Dralle D, Vecchiet L. ed. Magnesium 1993. London: John Libbey, 1994: 209-219.

[_Smitty_]

You advise "loading"
You recommend taking up to 10g per day
You also state that there is a specific time to dose creatine

I remember 2006 like it was... well, 7 years ago.