I first heard of Creatine about 15 years ago. My first thought was is creatine a steroid? I thought this because of some of the results my friends had with muscle mass. Then I started doing my own research and came up with some creatine pros and cons. There are many great creatine benefits for men and women. Although you may be wondering what are the negative effects of creatine.
With over ten years of experimenting with different creatines and serving sizes, I would like to give you my results and opinion. One of the most popular questions I get about creatine is if it really builds muscle. I will also clear this up for you, so follow along!
WHAT IS CREATINE
The technical definition of creatine is a white crystalline nitrogenous substance C4H9N3O2 found especially in the muscles of vertebrates, either free or as phosphocreatine. Creatine is formed of three amino acids called L-methionine, L-arginine, and glycine.
These amino acids are the building blocks of protein.
You are probably thinking right now about how dangerous that sounds and why you would take something like this. The truth is that creatine is one of the most researched supplements on the planet. One of its forms, called monohydrate, is probably the most researched ever. I have been doing creatine supplementation for almost fifteen years now.
Hopefully, what I’m about to say will make you a little less nervous to try it. Creatine is found naturally in muscle cells. When you are doing the heavy lifting, it helps your muscles produce energy.
Remember that crazy word a few sentences up phosphocreatine? Around 95% of the creatine in your body is stored in the form of phosphocreatine in your muscle. The rest is in your liver, kidney, and brain. These levels are affected mainly by how high your testosterone is, how much meat you eat, and your exercise.
HOW SHOULD YOU TAKE CREATINE AND HOW MUCH
The most common creatine supplementation method you will see is loading, and this is usually with creatine monohydrate. This is usually on the back of the creatine supplements label under the recommended or suggested use. Loading phases are usually around 20 grams each day for about 5-7 days. After the first week, you can maintain around 4 grams per day.
The creatine loading phase isn’t done until your muscle tissue is saturated with creatine.
Some people do not believe in the loading phase. I think it works, but I also have had the same results, just starting with 5-gram servings and taking creatine every day like that. How much is 5g of creatine? 5g is 1.4 teaspoons.
I would suggest you try both creatine supplement options if you are unsure. If you want to start with a serving a day, I will leave a link below with the creatine monohydrate I highly recommend. Not only is this one of the only pure forms out there. This is from the safest and most tested form.
Should creatine be taken before or after a workout? I would recommend you take it after your workout because it can contribute to muscle recovery. I’m not too strict with this, and I really think it comes down to what is easier for you. I say that because there really isn’t much evidence that taking creatine supplements after a workout is far superior. Even if you are taking creatine before bed, that would still be ok.
Extremely great quality and also, It…is…cheap!!
WHAT ARE THE PROS OF CREATINE SUPPLEMENTS
- Muscle size and strength are why this supplement is so popular and most known. There are plenty of studies showing that creatine supplementation provides your muscles with extra fuel. In return, this makes you able to work out longer and harder. Also reduces fatigue and helps in muscle recovery. This is great for some lean body mass.
- Brain function has been shown to increase. There are studies shown to see an increase of 10% of the creatine in the brain. Your brain function is thought to happen by increased oxygen delivered to the energy supply in your brain.
- Fat burn is a pro of creatine, although this is not a direct effect like some fat burners. Since creatine builds muscle, it helps burn fat indirectly by keeping your metabolism from slowing down. This is from the muscle building you get from this amazing supplement. The more muscle you build means, the more calories burned.
WHAT ARE THE CONS OF CREATINE SUPPLEMENTS
- Dehydration can happen if you are not drinking enough water. Creatine takes water from other body parts and stores it in the muscles. This is not a large amount but it can lead to dehydration. Not sure how much water you should be drinking? I wrote a separate article on the proper amount. If you would like to read it, you can see it here Drinking Water
- Weight gain isn’t too significant but can happen in the form of water weight. Creatine supplementation pulls water into the muscles, adding an extra 1-3lbs overall. Creatine will increase the water content of your muscle tissue.
- An upset stomach isn’t extremely common but can happen. If you are one of the few this happens to, I recommend you try a buffered form like Kre-Alkalyn I will go over below. This seems to be one of the most common cons of creatine during the loading phase. Another option would be not to go the loading phase route.
GREAT SUPPLEMENT CHOICES & DIFFERENT FORMS OF CREATINE
In general, you will see creatine in 2 different forms. Powder form and capsule, but you can also find creatine in protein bars. Research shows little difference when it comes to the 2. I would suggest the powder form because it is absorbed into the body easier. Pills have to be digested first before your body uses them. The powder form is ready once taken. Another positive of powder is that it’s cheaper on average.
Here are some of the most popular forms of creatine with great results.
CREATINE MONOHYDRATE
The most commonly used and has the most research of any supplement. The most affordable option I mentioned above is Creapure creatine Monohydrate. This is widely regarded as the purest form of creatine on the market today.
So you are getting the most researched and purest form and the cheapest form of creatine to buy. Of all the creatine supplements, this is the one I use the most. I noticed the leanest muscle mass gains by taking this form mixed with some good resistance training.
For this reason, I highly recommend Optimum Nutritions Creapure creatine Monohydrate, which is also micronized. Micronized creatine means the particles are up to 20 times smaller than normal creatine. The benefit of this is the smaller particles absorb much better in water. You can purchase it with the link above and also here Creapure Creatine.
CREATINE HYDROCHLORIDE (HCL)
Some people prefer this over the monohydrate form and think it’s better. I agree with them, but there really isn’t much evidence to prove that. HCL creatine does absorb better, though, and for this reason, you take less of a dose.
The main difference is how quickly HCL gets into your muscles. Yes, this is true, but overall the research isn’t there yet on if this means it’s overall more effective than monohydrate. For This reason, I stick with the one I recommend above because it’s so cheap and proven.
ETHYL ESTER
Also known as creatine ester. The form is basically creatine monohydrate with an ester attached. This means it has the same benefits as monohydrate but fewer dosage requirements and no loading phase.
In 2009 there was a 7-week study with 30 males. The study compared creatine monohydrate with ethyl ester. Results showed ethyl ester was less effective at increasing muscle creatine levels. Also less effective at improving muscle mass, power, and strength. (1)
KRE-ALKALYN
It is also known as buffered creatine. This type of creatine enhances the uptake in your muscles. Another reason people love this form is that it causes fewer mild side effects than creatine monohydrate. I tried this and noticed some great results with muscle mass.
Please don’t be scared when I say side effects because there are very few side effects, and they are extremely mild. The side effect I’m talking about is an upset stomach or cramps. Keep in mind this does not happen with everyone.
No loading cycle is required with Kre-alkalyn. Strength gains are very similar with both, and the evidence doesn’t show this form anymore superior. I would say give this a try if, in general, you have stomach issues.
FREQUENTLY ASKED QUESTIONS
- Q: Does creatine affect your heart?
- A: From what researchers have found, it is not bad for your heart. The main reason is that creatine is food and a natural product from animals.
- Q: Is taking creatine supplements expensive?
- A: No, not at all! You can buy a two-month’s supply of the purest form for around $30 us dollars.
- Q: Does creatine affect blood pressure?
- A: No, it does not. Researchers did a study in 2015 you can check out here Creatine and Blood Pressure that shows it’s safe.
- Q: When should you take your creatine?
- A: That’s entirely up to you, but some suggest postworkout to enhance muscle recovery. If you are taking it with no resistance training, then you may not see any results. This supplement doesn’t just work without any physical activity.
- Q: Does creatine damage your kidneys?
- A: If taken correctly, the evidence shows it is not harmful to healthy kidneys.
- Q: Is creatine keto friendly?
- A: Yes, if you purchase an unflavored form of creatine and mix it with a beverage that is keto friendly.
FINAL WORD
According to experts and research, creatine supplementation is very safe. I have taken creatine supplements for many years and have never had any side effects. The only side effect I’ve seen is more muscle mass, and that’s not so bad, is it? You should keep it simple and start with a monohydrate form.
The micronized monohydrate form I recommend above is 99.9% pure and extremely affordable. 1 month supply comes to ONLY $10.00!!!
Keep track of your workouts before you take creatine and after. Also, take some before and after pictures. In the past, when I hit a plateau, I then add creatine into my routine. My weight and reps increased after that. For me, that was enough to see how well creatine works!!
The bottom line, in my honest opinion, is the pros completely outweigh the cons of creatine. If you have an experience with a creatine supplement, please leave it in the comments below.
If you are looking for a good pre-workout supplement with creatine in it, I wrote another article you may want to check out. The article is my top five pre-workout supplements I recommend.
If you have discipline, drive, and determination, nothing is impossible.
– Dana Linn Bailey, First-Ever Women’s Physique Olympia Champion.
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