is it worth taking creatine?

i notice these days a lot of people recommend creatine, but when i was a kid i remember coaches saying that it fills your muscles with fluid to make them look bigger and can make them pop. should i add a spoon full of creatine to my protein powder for my post-workout shake? or should i just avoid it? will i notice much difference? or is it mostly just snake-oil BS? Do i need to take it everyday, or is it okay to take 5mg after my work out days (3 times a week) ?

Also, if you stop taking it, will it make your muscles deflate and become droopy?

Creatine is one of the most studied supplements available, and while it is not magic, it does work and can help you get in an extra rep or 2; very much worth taking. Only 3-5g per day is all you need, no it wont make your muscles pop or become deflated if you cease usage.

It is the most cheap supplement and maybe worth it.
5g everyday is enough.

If you ain't taking it you're doing it wrong

Unless you have an underlying liver or kidney disease (and even then the side effects are disputed), IMO there's no reason to [i]not[/i] take creatine.

As mentioned above, while it's not magic it can definitely help you grind out an extra couple of reps. It also makes your muscles look 'fuller' due to increased intramuscular water retention, which is nice.

[QUOTE=elephantstone;1521785621]Unless you have an underlying liver or kidney disease (and even then the side effects are disputed), IMO there's no reason to [i]not[/i] take creatine.

As mentioned above, while it's not magic it can definitely help you grind out an extra couple of reps. It also makes your muscles look 'fuller' due to increased intramuscular water retention, which is nice.[/QUOTE]

right on, so basically it helps you recover better? tbh i notice that i do have trouble with recovery even though my diet is on point - i think i will definitely buy some then, thanks :D

I was just worried with all i've heard about how it's kinda like a drug where if you stop it, your body falls apart and stuff. I think even the hodge twins talked about how if you stop creating your muscles start to droop.

[QUOTE=Kolinz;1521789801]right on, so basically it helps you recover better? tbh i notice that i do have trouble with recovery even though my diet is on point - i think i will definitely buy some then, thanks :D

I was just worried with all i've heard about how it's kinda like a drug where if you stop it, your body falls apart and stuff. I think even the hodge twins talked about how if you stop creating your muscles start to droop.[/QUOTE]


Never listen to the hodge twins for anything other than entertainment (if you find them entertaining).

Omar Isuf has talked about it quite a bit, he's a better YT for you to follow.

IMO the recovery benefits are the best part, it does also slightly increase performance on hard sets too though. < which is a bonus

[QUOTE=Kolinz;1521789801]right on, so basically it helps you recover better? tbh i notice that i do have trouble with recovery even though my diet is on point - i think i will definitely buy some then, thanks :D

I was just worried with all i've heard about how it's kinda like a drug where if you stop it, your body falls apart and stuff. I think even the hodge twins talked about how if you stop creating your muscles start to droop.[/QUOTE]

I wouldn't take the hodge twins advice on how to tie my shoes much less nutrition/supplementation.

So do i need to take creatine every single day? or is it okay to only take it after i work out (3 times a week) ?

You need to educate yourself about the basics at the least before asking more. Here is everything most would need to know:


[url]https://www.youtube.com/watch?v=r9eCtOFIf40[/url]

[QUOTE=Kolinz;1521811311]So do i need to take creatine every single day? or is it okay to only take it after i work out (3 times a week) ?[/QUOTE]Every single day.

[I] Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels.[/I]

(From examine, i cant post links due to postcount)

Anyway, since creatine is used by muscle mass, it is only logical to think both muscle mass and the extent to which the musclemass is being used both influence the amount of creatine you should take

It's nice but it won't break you if you don't

definitely worth the money and improve strength gains

[QUOTE=Bullcrab;1521933841][I] Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels.[/I]

(From examine, i cant post links due to postcount)

Anyway, since creatine is used by muscle mass, it is only logical to think both muscle mass and the extent to which the musclemass is being used both influence the amount of creatine you should take[/QUOTE]

why not 25g per day?

[QUOTE=Bullcrab;1521933841][I] Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels.[/I]
[/QUOTE]

Also a good idea if you like the Jason Statham look.

[url]https://examine.com/nutrition/does-creatine-cause-baldness/[/url]

[QUOTE=Mrpb;1523664461]Also a good idea if you like the Jason Statham look.

[url]https://examine.com/nutrition/does-creatine-cause-baldness/[/url][/QUOTE]

To be fair. Statham rocks that look.

[QUOTE=Gxp23;1523664551]To be fair. Statham rocks that look.[/QUOTE]

I totally agree. I have this idea that I'll look like him when I go bald. I might be deluded.

[QUOTE=Mrpb;1523666911]I totally agree. I have this idea that I'll look like him when I go bald. I might be deluded.[/QUOTE]

Embrace it.

[QUOTE=Kolinz;1521782661]i notice these days a lot of people recommend creatine, but when i was a kid i remember coaches saying that it fills your muscles with fluid to make them look bigger and can make them pop. should i add a spoon full of creatine to my protein powder for my post-workout shake? or should i just avoid it? will i notice much difference? or is it mostly just snake-oil BS? Do i need to take it everyday, or is it okay to take 5mg after my work out days (3 times a week) ?

Also, if you stop taking it, will it make your muscles deflate and become droopy?[/QUOTE]



You may be able to see some benefits if you are a strength and power athlete. One proven side effect is weight gain in the form of water weight. The FitNutricise YouTube channel has a brief video on this.