Creatine: (Everything You Need To Know)

[WillBrink]

Hey!

I must admit, I haven't read every single questions and answers within this thread, so I am sorry if my question has been already answered. I have definitely read the starter description, and it was wonderfully thorough, thank you for all that information!

It seems to be logical to me that taking CM in general only can help, yet I have read on a lot of sites that it shouldn't be taken during calorie restriction while cutting. Why is that?

Thank you so much!

Why is that? Cuz they have no idea what they're talking about. Ignore it.

[Arose2018]

This is an interesting and informative post. It is true that creatine is very important in generating cellular energy. When it gets depleted it can be recharged by CP. This is why creatine is an important compound for athletes or anyone who wants to engage in explosive activities. Bodybuilders and weightlifters will find creatine useful because it increases protein synthesis and cell hydration. It is one of the compounds that increase endurance which is ideal for swimmers. Long distance runners need plenty of creatine to improve their endurance and so forth. I will keep checking your posts to learn more. Thanks.

[WillBrink]

This is not new news (that CEE converts to creatinine) but interesting case study with someone with kidney transplants. It also confirms, even in this situation, elevated creatinine may be an indicator of kidney dysfunction, it's not a cause (is non toxic to kidneys) and more accurate tests for kidney dysfunction, even in a person who'd had a transplant, support that. Lesson is, CEE is still garbage and converts to creatinine like a mo fo, high creatinine does not negatively impact kidney dysfunction, stick to CM.

There's statements in the abstract that's perplexing like "CM is poorly absorbed and does not affect creatinine." Maybe just a poor choice of words on their part as it's not correct... CEE's effects on creatinine well established so not surprising it had same effects in this case study of renal transplant. (1)

Elevation of serum creatinine in a renal transplant patient following oral creatine supplementation

Abstract

We report the case of a renal transplant recipient presenting with elevated serum creatinine levels whilst taking oral creatine ethyl ester (CEE), but not creatine monohydrate (CM). Standard investigations for allograft dysfunction, including Doppler ultrasound and renal biopsy, were normal. Serum creatinine normalized following cessation of the supplement. CM is poorly absorbed and does not affect creatinine. In contrast, CEE is converted and absorbed as creatinine, elevating serum levels. In such cases, creatinine is not a valid surrogate for glomerular filtration rate (GFR). Alternate methods of GFR measurement should be considered and a rigorous clinical and drug history taken.

Full paper:

https://academic.oup.com/ckj/advance...uC6yAtozZ6cBiw

(1) Prior study on CEE and effects on creatinine levels:

http://www.brinkzone.com/supplement-...the-graveyard/

[adamgentile]

I bought ON Micronized Creatine Monohydrate Powder two days ago. I'm 47 and just back into lifting 2 years ago after a 15 year layoff of being a long distance runner. Now I run less and lift more. I used to lift a lot in my 20's. I have made good gains within the last 2 years, 155 as runner, now I'm at 185 mostly muscle gain.

My point is this my first time ever trying Creatine, and I'm a bit nervous to be honest. I do very well just with eating food and taking Whey. I'm not a big believer in most supplements. So let's see if this Creatine works. I have only taken it for 2 days so far, 5 grams and no more. I NEVER get headaches and last night I felt a slight one that came and went. Creatine affect? Who knows.

[faipdeooiad]

I bought ON Micronized Creatine Monohydrate Powder two days ago. I'm 47 and just back into lifting 2 years ago after a 15 year layoff of being a long distance runner. Now I run less and lift more. I used to lift a lot in my 20's. I have made good gains within the last 2 years, 155 as runner, now I'm at 185 mostly muscle gain.

My point is this my first time ever trying Creatine, and I'm a bit nervous to be honest. I do very well just with eating food and taking Whey. I'm not a big believer in most supplements. So let's see if this Creatine works. I have only taken it for 2 days so far, 5 grams and no more. I NEVER get headaches and last night I felt a slight one that came and went. Creatine affect? Who knows.

You’re over thinking it - there’s nothing to be nervous about

[1Fuzzy1]

I bought ON Micronized Creatine Monohydrate Powder two days ago. I'm 47 and just back into lifting 2 years ago after a 15 year layoff of being a long distance runner. Now I run less and lift more. I used to lift a lot in my 20's. I have made good gains within the last 2 years, 155 as runner, now I'm at 185 mostly muscle gain.

My point is this my first time ever trying Creatine, and I'm a bit nervous to be honest. I do very well just with eating food and taking Whey. I'm not a big believer in most supplements. So let's see if this Creatine works. I have only taken it for 2 days so far, 5 grams and no more. I NEVER get headaches and last night I felt a slight one that came and went. Creatine affect? Who knows.

I'm 50 and just started it 2 months ago. Just mix it in warm water and you'll be fine. I've had no issues...I take approx 5g a day.

Like above mentioned, you're over thinking it.

[WillBrink]

You’re over thinking it - there’s nothing to be nervous about

Which likely caused a headache

[Wannatrain89]

Why is that? Cuz they have no idea what they're talking about. Ignore it.

Thank you so much, you gave me an amazingly simple, informative and relieving answer!

[davidstrength]

Hey!

I must admit, I haven't read every single questions and answers within this thread, so I am sorry if my question has been already answered. I have definitely read the starter description, and it was wonderfully thorough, thank you for all that information!

It seems to be logical to me that taking CM in general only can help, yet I have read on a lot of sites that it shouldn't be taken during calorie restriction while cutting. Why is that?

Thank you so much!

Because creatine retain water in the muscles, therefore when you cut, you don't want you body to hold any unnecessary water.

Now, should you stop taking creatine if you cut?
-Yes, if you cutting around 6-8% bodyfat, and have a large amount of muscle mass already.
-No, if anything else.

Creatinge makes you bigger and stronger, during cut the last thing you want to see is your muscles getting smaller, while it is inevitable creatine helps to maintain some strength and size, so don't stop taking it.
Although it could help if after 4-6 months of use, stop for 1-3 months then start again, just to see results agani.

[WillBrink]

Because creatine retain water in the muscles, therefore when you cut, you don't want you body to hold any unnecessary water.

Now, should you stop taking creatine if you cut?
-Yes, if you cutting around 6-8% bodyfat, and have a large amount of muscle mass already.
-No, if anything else.

Creatinge makes you bigger and stronger, during cut the last thing you want to see is your muscles getting smaller, while it is inevitable creatine helps to maintain some strength and size, so don't stop taking it.
Although it could help if after 4-6 months of use, stop for 1-3 months then start again, just to see results agani.

By your own answers, you should realize there's no reason to stop creatine during a cut, the h20 is intra cellular. Yes, that guy (Shawn P) was taking plenty of creatine right up to that shoot:

via Imgflip Meme Generator

[KMShep]

Some people’ve told me to cycle on and off of it. Should I?

[WillBrink]

Some people’ve told me to cycle on and off of it. Should I?

Covered in the OP. Answer is no.

[Florida9MM]

It will not make you go bald. My avi may suggest otherwise however...

Thanks for the reply.

Been on it for a little over a month, and no hairloss to speak of. Glad I have one less thing to worry about!

[WillBrink]

Interesting review on creatine in clinical oncology, and various aging/clinical populations:

The potential therapeutic effects of creatine supplementation on body composition and muscle function in cancer

Highlights

•Muscle loss in cancer has profound physical and psychological impacts.
•Creatine has been shown to enhance muscle mass in clinical populations.
•Individuals at increased risk of muscle loss may benefit the most from creatine.

Abstract

Low muscle mass in individuals with cancer has a profound impact on quality of life and independence and is associated with greater treatment toxicity and poorer prognosis. Exercise interventions are regularly being investigated as a means to ameliorate treatment-related adverse effects, and nutritional/supplementation strategies to augment adaptations to exercise are highly valuable. Creatine (Cr) is a naturally-occurring substance in the human body that plays a critical role in energy provision during muscle contraction. Given the beneficial effects of Cr supplementation on lean body mass, strength, and physical function in a variety of clinical populations, there is therapeutic potential in individuals with cancer at heightened risk for muscle loss. Here, we provide an overview of Cr physiology, summarize the evidence on the use of Cr supplementation in various aging/clinical populations, explore mechanisms of action, and provide perspectives on the potential therapeutic role of Cr in the exercise oncology setting.

Source:

https://www.sciencedirect.com/scienc...NNZWUPo2kylT1I

[SpeculatorSam]

@WillBrink What about the 0.03 grams per kg of bodyweight rule; a 181lb/82.3kg guy would take 2.5g a day by that standard. The reason I ask is not 'coz I'm afraid of taking too much, but if I only need like 2g a day to get the benefit, then I'll happily save my money by taking less creatine per day.

Side note: The creatine supplement I take tastes like correctly sweetened strawberry Kool-Aid, I love it

[WillBrink]

@WillBrink What about the 0.03 grams per kg of bodyweight rule; a 181lb/82.3kg guy would take 2.5g a day by that standard. The reason I ask is not 'coz I'm afraid of taking too much, but if I only need like 2g a day to get the benefit, then I'll happily save my money by taking less creatine per day.

Side note: The creatine supplement I take tastes like correctly sweetened strawberry Kool-Aid, I love it

Just KISS and do 3-5g per day. CM is dirt cheap as it is, so really a moot issue at this point. There does not appear to be any negatives of taking a tad more than you require to get full saturation levels (other than the pennies spent), but there's obviously downsides to not taking enough.

[SpeculatorSam]

Thank you will, for being helpful and for responding rather urgently. Happy Thanksgiving.

[SpmnE9zero]

Nice!

[ThespartanX2]

Will taking creatine help lower BMI?

It won't reduce it, Your diet and workout plan determine your BMI

[WillBrink]

It won't reduce it, Your diet and workout plan determine your BMI

Technically it may increase it, but BMI is of limited value in those who lift weights regardless. What they should be asking is if it increases BF%, which of course it does not and improves bodycomp.

[GunsNsteak]

Hi WillBrink. I have taken Creapur in the past and I'm definitely a responder. I just wanted to ask something that I really didn't see answered yet. The ON Micronized Creatine says you only need 64oz of water a day while taking if I can remember correctly. I've read alot of posts of people saying they drink 1 to 2 gallons of water a day while supplementing Creative. What's your take on the fluid intake when supplementing with this? By the way, very informative post. Thanks!

[WillBrink]

Hi WillBrink. I have taken Creapur in the past and I'm definitely a responder. I just wanted to ask something that I really didn't see answered yet. The ON Micronized Creatine says you only need 64oz of water a day while taking if I can remember correctly. I've read alot of posts of people saying they drink 1 to 2 gallons of water a day while supplementing Creative. What's your take on the fluid intake when supplementing with this? By the way, very informative post. Thanks!

The need for extra water with creatine supps is bro science. Just drink your normal intake of fluids, what ever that is for you based on your recs.

[GunsNsteak]

Thanks I should be getting my shipment soon. Can't wait to get back on my regimen.

[WillBrink]

Thanks I should be getting my shipment soon. Can't wait to get back on my regimen.

No reason to ever go off bro

[nikcrf]

Hello

I want to take creatine for many months in a row, for example 10 months on and one month off but i guess i must take smaller amount per day. If i take 3g per day for so many months is safe?or i can take 4 or 5 also? My weight is 75 kg and 183 cm or 6 ft tall.

Also is better to take half dosage before practise and the other half after or take it all dosage before?

[CrisJ218]

Should you cycle creatine? I couldn't find anything on that

[WillBrink]

Hello

I want to take creatine for many months in a row, for example 10 months on and one month off but i guess i must take smaller amount per day. If i take 3g per day for so many months is safe?or i can take 4 or 5 also? My weight is 75 kg and 183 cm or 6 ft tall.

Also is better to take half dosage before practise and the other half after or take it all dosage before?

Did you bother to read the OP?

[WillBrink]

Should you cycle creatine? I couldn't find anything on that

It's in the thread various places, but no, no reason to cycle. Links in the OP also lead to far more info, such as optimal dosing schedules etc.

[billp392]

I've actually noticed that when I take creatine in the PM, it's way harder to fall asleep nicely. It's like it's a stimulant in some ways. ANyone else have this or am I crazy?

[Bluecrush93]

I came with a bunch of creatine questions, but found this sticky and it answered all my questions and then some. I just wanted to say thanks for putting this together!