5

votes

Do you use Creatine?

Answered on September 12, 2014
Created April 18, 2011 at 2:18 PM

I'm interested in adding creatine to my pre or post work out nutrition. Last time I tried it I used the ON brand creatine (unflavored) but had a reaction to it (rosacea flared up on my face.) It gave me a great boost in the gym though and I recovered a lot quicker. Does anyone take creatine and is there a brand you think is more beneficial than another?

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on February 03, 2012
at 05:27 PM

zic - i've read that in several different places too, but it didn't work for me. tried it multiple times. strange.

4efc4d54643ac2aa70327d47764e9d07

(120)

on February 03, 2012
at 02:25 PM

Creatine mixes just finely if you put it in a warm drink.

E117e22673120656e7349825c46127ee

(105)

on January 02, 2012
at 05:15 PM

What about the benefits of 5mg of creatine per day against things like Parkinson disease Dr ?

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 19, 2011
at 12:00 PM

i agree Jack.....I am pointing out if you use it you better not MetCon too much and drink a ton of water. Context!

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 08:24 PM

Those guys were overdosing, taking up to 4 times the recommended amounts (basically loading as their daily dose). In addition to that, the reason the whole team had the same problem all at the same time is because they were doing intense burn out sessions with (zoikes) squats! Up to 100 reps! Insanity. They are all out of the hospital now. If you take just 5g per day, and drink plenty of water, and don't do ridiculous muscle fatigue sets, it's very unlikely that you'll get rhabdo.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:52 PM

http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:47 PM

the football team in Iowa just had 18 of its guys go to the hospital because of this issue. You can google it and find it.....most were crossfitters who ate paleo and all got rhabdo. I heard about it before the NFL combine.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:45 PM

these are all well known omplications that are listed in most medical textbooks or on a google search.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 05:59 PM

the loading is optional, and research suggests that after 4-6 weeks, there is not much difference between loading vs no loading, and that the effects level out to be about the same, but that loading at the very beginning speeds up the process of what you are taking creatine for in the first place. 5g a day with no loading will eventually do the same thing. it just takes longer.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 05:38 PM

yep that may be one of the drawbacks, although many people report no noticable hair loss. but this is one of the main reasons why I will likely only take Creatine for a short time.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on April 18, 2011
at 05:02 PM

News to me as well. I know the water, but never heard of the other items.

535633b57c4a4940d1e913e7a12ee791

(1013)

on April 18, 2011
at 03:44 PM

Creatine does work in increasing strength but I would listen to Dr. K and be careful. Most bodybuilders do follow a high protein low carb diet, but not Paleo. I have not taken it since becoming Paleo. Remember creatine is found in beef so you may be getting plenty eating Paleo. The Paleo way would be to eat more beef.

535633b57c4a4940d1e913e7a12ee791

(1013)

on April 18, 2011
at 03:35 PM

Dr. K, do you know of any research I can read on this?

3a833804187fe8926214e6c0bd8a0766

(1023)

on April 18, 2011
at 02:59 PM

I've always heard things like this, but have yet to see any science on it. Do you have something I can check out?

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12 Answers

3
3a833804187fe8926214e6c0bd8a0766

(1023)

on April 18, 2011
at 03:01 PM

I used Creatine Monohydrate and had great results. 5g a day, no "loading" phase," usually an hour or less before a workout.

2
Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 04:58 PM

I began taking creatine last week. Did a lot of research before starting.

Certainly our early ancestors did not have access to concentrated monohydrates of pure creatine. They, like the vast majority of people, just got most of their creatine from eating meat.

But for a time, I am still in a bodybuilding phase. I suppose I will only take creatine for a little while and then back off when I enter a more 'maintenance phase" of working out. I know Dr Harris says bodybuilding is pure vanity, but I really don't care. (and I don't completely agree either). I want to maximize results and (of course) remain natural, and almost all sources I look to support the safe use of creatine for its benefits.

It is recommended to take 20g per day for the first 5 days (the loading phase) to saturate the muscles with creatine. Then bring it down to 5g per day.

I chose to ease into it a little more. My 5 day loading looked like this:

10g, 10g, 10g, 15g, 15g

Now I am on 5g per day. Personally, I found the loading phase very difficult to do. Taking a sandy spoonful of white powder into a drink 4 times a day is not easy. Regardless of what anyone says, this stuff does NOT mix in well with anything. Even with a high powered hand mixer, half the 'powder' sits at the bottom of the drink. It doesn't taste bad at all, almost like nothing, but it's very gritty.

Anyway, yes I do take Creatine now, for a time, and I am upping my water intake accordingly.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on February 03, 2012
at 05:27 PM

zic - i've read that in several different places too, but it didn't work for me. tried it multiple times. strange.

4efc4d54643ac2aa70327d47764e9d07

(120)

on February 03, 2012
at 02:25 PM

Creatine mixes just finely if you put it in a warm drink.

2
Fe535c4994ac6176f76e1ff6d29eb08a

on April 18, 2011
at 02:48 PM

From the research I have done, the body is only able to absorb and put to use 5ml a day of creatine. That is one teaspoon. So there is no real value to spending money on something with "extras" in it as it most likely wont get processed anyway. I stick to the basic unflavored creatine monohydrate sold at GNC. It is creatine in its pure form so you are getting what you pay for, and not paying for marketing and nonsense. Its fairly inexpensive and blends right into my morning protein shake.

1
Medium avatar

on April 18, 2011
at 05:31 PM

This is purely anecdotal, but I have always heard that taking creatine increases DHT in the body and thereby increases the risk of losing your hair.

Bummer. I've always wanted to take it, and lift bigger, but I don't really feel like messing with my chances of losing my hair. I'm almost 30, and my hairline is the same as when I was 15, no visible thinning, and no grey...but I don't want to take any chances! I love my full head of thick, black hair, and I would be devastated if something like this somehow put me over the tipping point and started the process of balding!

Lifting unassisted from here on out, unless I get better info. No creatine for me.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 05:38 PM

yep that may be one of the drawbacks, although many people report no noticable hair loss. but this is one of the main reasons why I will likely only take Creatine for a short time.

1
535633b57c4a4940d1e913e7a12ee791

(1013)

on April 18, 2011
at 03:46 PM

Creatine does work in increasing strength but I would listen to Dr. K and be careful. Most bodybuilders do follow a high protein low carb diet, but not Paleo. I have not taken it since becoming Paleo. Remember creatine is found in beef so you may be getting plenty eating Paleo. The Paleo way would be to eat more beef

1
E35e3d76547b18096a59c90029e7e107

(15613)

on April 18, 2011
at 03:34 PM

This has already been well-answered here.

My own experience is that creatine monohydrate was pretty effective and with no side-effects other than making me feel a bit queasy and giving me digestive upset if I took too much or didn't dissolve it adequately.

0
5ff5439ef59cce014d6e1873c30a8cd6

on March 08, 2013
at 11:33 PM

the rule i go by is the ratio of beef to other meats i eat to decide if i supplement with creatine. if beef is great than or equal to 50% (1.5lbs+) of my meat then no creatine needed.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on March 08, 2013
at 10:02 PM

Yes, Creatine is both a supplement I take and recommend.

0
420ab6c646066ba241f3cbed97fdaa73

on April 23, 2011
at 03:54 AM

I've read that beef hearts and liver are particularly rich sources of creatine and CoQ10. Supplementing may be unnecessary or even harmful. I wonder if the creatine, CoQ10, and possibly other related compounds have synergistic effects when consumed in combination and in proper proportions.

0
2c66c70d033e7ec05327026121d2ceb4

on April 18, 2011
at 05:54 PM

I usually add a serving of creatine to my post-workout shake (if i have one).

http://www.bodybuilding.com/store/cheapsupplements/creatinemonohydrate.html

This is what I am currently using. It is dirt cheap and unflavored. I don't "load." I simply go with the 5g a day like many people. There is no reason to spend big money on creatine, when it is all just plain creatine monohydrate anyway.

Also, if you eat a lot of red meat already, you may be at your limit for creatine intake already, so think of this as a true "supplement" that will only help if you are needing more of it than you already take in thru diet.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 05:59 PM

the loading is optional, and research suggests that after 4-6 weeks, there is not much difference between loading vs no loading, and that the effects level out to be about the same, but that loading at the very beginning speeds up the process of what you are taking creatine for in the first place. 5g a day with no loading will eventually do the same thing. it just takes longer.

-1
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 02:26 PM

I'm not going to answer this how you want but I want to say this to you and others who use it......when you add this to a paleo regime you must be careful. And if it is married to a cross fit regime or crazy lifting routine you can more easily get rhabdomyolysis and kidney shut down. Be careful and you must double to triple your water intake and magnesium intake.

3a833804187fe8926214e6c0bd8a0766

(1023)

on April 18, 2011
at 02:59 PM

I've always heard things like this, but have yet to see any science on it. Do you have something I can check out?

535633b57c4a4940d1e913e7a12ee791

(1013)

on April 18, 2011
at 03:35 PM

Dr. K, do you know of any research I can read on this?

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on April 18, 2011
at 05:02 PM

News to me as well. I know the water, but never heard of the other items.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:45 PM

these are all well known omplications that are listed in most medical textbooks or on a google search.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:47 PM

the football team in Iowa just had 18 of its guys go to the hospital because of this issue. You can google it and find it.....most were crossfitters who ate paleo and all got rhabdo. I heard about it before the NFL combine.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 18, 2011
at 07:52 PM

http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on April 19, 2011
at 12:00 PM

i agree Jack.....I am pointing out if you use it you better not MetCon too much and drink a ton of water. Context!

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on April 18, 2011
at 08:24 PM

Those guys were overdosing, taking up to 4 times the recommended amounts (basically loading as their daily dose). In addition to that, the reason the whole team had the same problem all at the same time is because they were doing intense burn out sessions with (zoikes) squats! Up to 100 reps! Insanity. They are all out of the hospital now. If you take just 5g per day, and drink plenty of water, and don't do ridiculous muscle fatigue sets, it's very unlikely that you'll get rhabdo.

E117e22673120656e7349825c46127ee

(105)

on January 02, 2012
at 05:15 PM

What about the benefits of 5mg of creatine per day against things like Parkinson disease Dr ?

-4
6f2c00fcbf48c69f0ea212239b3e1178

on April 18, 2011
at 03:31 PM

Creatine supplement? Why??

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