The great creatine debate

[TBU]

So I decided to make a post about creatine. The whole debate on when to take and how much to take. I have been a proponent of 5 g a day for pretty much 35 years. But I’ve changed when I take it on several different occasions. I’ve taken it in the morning with my vitamins, I’ve taken it pre-workout, and I am now taking 5 g of creatine with a handful of gummies with my protein shake.I’m not sure which is the best but just wanted to see who or what plan you use that you feel works the best. I’ve just read an article about taking some type of simple sugar candy to help increase the distribution of creatine and breakdown of proteins by increasing insulin with the gummies. I’ll let you know how that goes in a few months. Thoughts?

 

[John]

So what have you noticed from it,35 years,you must be gettin good benefits from it…

 

[TBU]

I can honestly say it makes me retain water slightly. I feel when I am on it I get a bit more muscle endurance. But the side is if I don’t drink enough water sever muscle cramps. But that could be a placebo effect for all I know. (Muscle endurance that is). But water and cramps for sure.

 

[Bigmurph6]

This is a chart of the bioavailability of the different creatines.

I didn’t really know what to write because I don’t use creatine honestly but I thought that I could add a bit to help.

Creatine Yield (per 5 grams)

creatine (pure) 5g
creatine monohydrate 4.4g
creatine ethyl ester HCL 3.4g
tricreatine citrate 3.36g
creatine pyruvate 3g
magnesium creatine chelate 2.27g
creatine citrate 2g

Effective Dosage
Based on clinical studies, a loading phase of 20
8 daily (creatine monohydrate) is recommended for 5 days at the start of use, which is followed by a maintenance dosage of 3-5 grams per day until the end of supplementation. The consumption of simple carbohydrates with creatine monohydrate has been shown
to increase tissue creatine stores by an additional 9% over the use of creatine alone. To maintain maximum effectiveness, creatine is typically taken for a period of 6-12 weeks, followed by an equal amount of time off. Creatine levels may stay elevated for up to
six weeks after stopping supplementation.

 

[TBU]

I do cycle it on and off. For sure. But great article.

 

[Bigmurph6]

Im curious ive taken the capsules before I didn’t notice anything but if I were to get some powder pure creatine you believe that 5g a day would really help with my muscles healing from water retention?

 

[Poppy]

I quit using it a few years back for no particular reason. Just did.

 

[TBU]

Great question. I’m not sure but I do know that it does draw a lot of water out of my body when I take creatine. One of the things I did read was to take gummy’s a handful of them before taking your creatine or your proteins for that fact. Doesn’t necessarily have to be gummy’s but something sugary to help with the process of digestion of the creatine and the protein

 

[Dirtnasty]

I stopped taking it when I realized I probably get enough from food Intake being on higher protein diet. I can’t notice a difference when taking and not so I stopped

 

[Bigmurph6]

I’ve been reading the supplement book I haven’t gotten to creatine yet but im looking forward to reading everything about it I appreciate the real life info im curious I might buy a bag and try the 5g I don’t want to do protien powder so this could be something to add

 

[Bigmurph6]

That’s what makes me question dietary supplements I think im going to try the pure and see if it works I tried the capsules I don’t believe that it was a strong enough dosage

 

[Kad1]

I’ve never been a fan but for the cost, can’t hurt

 

[Dirtnasty]

Also the old idea of cycle creatine is outdated for most who take it just do it year round

 

[Poppy]

I don’t know if i ever tried pure

 

[Dirtnasty]

Most studied ped that actually works

 

[Kad1]

I’ve just never seen it make a real difference in any athletes I’ve coached. Not saying it doesn’t have merit I’ve just not seen it

 

[Bigmurph6]

Cost is something to definitely take into account because im going to get some pure and see if it works at 5g

 

[Bigmurph6]

Im looking at year round if I stay natty

 

[Bigmurph6]

I don’t like hearing that it makes me nervous

 

[Dirtnasty]

I mean it helps just nothing mind blowing again it’s the most studied ped at this point and it has proven to help perfornance but nothing that will show up crazy especially if you are already at high level