Creatine - anyone take it?

Thank you. I read up and couldn’t find (or understand) when to take it but your explaination makes sense. I have the powder albeit running very low so I will stock up and try to be consistent.

I find it’s pretty rank in water and so have it in squash. I find I need to drink water quickly after it too else it must irritate my kidneys as I start to feel a bit UTI-esk when I pee next.

Yes you need to take it daily, don’t use the gummies, makes sure it’s the powder, just shove a scoop in a third of a mug of cold water in the morning, knock it back. It takes 3-4 weeks to reach muscle saturation if you don’t do the loading phase, which you don’t need to do, it just gets you there quicker if you do, but can give digestive issues. So just take it daily and 3-4 weeks later you will be at muscle saturation.

it makes a difference you will feel it, it’s weird, you can do more, and you recover quicker, like you’re not sore any more.

There's absolutely decades of effective trial data done on Creatine, especially the benefits around energy/muscle performance (3-5g a day). Recently there's been noise around cognitive effects for older adults (10g + a day).. but higher doses trials are very few. Still a solid daily supp though and one of my favourites for years :)

Doh I’ve also only been taking it on days I exercise. Sounds like I need to change my regime.

thank you everyone! I will listen to the podcast too.

Because the muscle building happens in the recovery between workouts.

The stuff I’ve read and listened to (the BBC episode shared above), says it needs to be every day.

Also the added water to your muscles aids recovery.

Because it draws water into the muscle to help performance and improves energy to do the same,

Why?
my reasoning (total guesswork!) is that it helps with building muscles so it is only after i exercise that am i going to build muscles. Why would i need to take it when i am not exercising?

Caffeine is one they need more studies on, as there are conflicting reports. As long as not boiling and drunk immediately it should have a minimal effect on the potency of the creatine, but caffeine can blunt it.

to be sure, I’d just tip it into s small amount of water and drink it, no biggie. Takes seconds and you know for sure you get the full benefit.

www.health.com/supplements-not-to-mix-with-creatine-11876160

You need to take it consistently, that won’t make any difference to you 2 or 3 times a week.

I've been taking it daily for a few months now. Any brand, as long as it's micronised and unflavoured (check out Boots £10 Tuesday). I do feel it has helped with muscle endurance and recovery, and anything that reduces post meno brain fog is welcome. I didn't get any weight gain that I noticed (if I did, it was fleeting).

There is a wealth of information online, and nearly all of it positive.

I usually add it to my coffee... everything I have read says it doesn't break down as long as it's not completely boiling, and you don't let it hanging about too long before drinking. Alternatively I stir it into yogurt.

I’m on day 3 of the nutrition geeks one. Am doubling up for the first week.
i did a weights session yesterday and my muscles don’t feel as sore as they normally do.

Just started taking it for perimenopause this week! Bought from Nutrition Geeks. Think my brain is working a bit better / am thinking more clearly but am NOT loving the 2lbs of water weight. Really hoping that goes away once my body adjusts to it. 🙈

Does it make you fart?

How much are you all taking?

@PlacestogoFor best results you need to take creatine every day.

I take it as it was free with some collagen I bought from NutritionGeeks. I'm not convinced it does much and I probably won't continue when it runs out.

I use it in a protein shake after each workout - so 2/3 times a week. Ive been doing this for a year. No visible results - i am stronger and fitter than a year ago but thats because of WLI and starting a fitness routine. Im sure creatine helps but i wouldnt be able to pinpoint exactly where

I went for this one in the end after doing some research ….. ESN Ultrapure Creatine Monohydrate, 500 g / 1.1 lbs Creatine Powder, 142 Servings - Vegan - Made in Germany, Laboratory Tested

But I think they’re pretty much all the same. This one is good as it’s very fine and undetectable in water

DC recommended the MyProtein impact creatine.

Can anyone recommend any that they use? I’ve looked at MyProtein. Does it matter?

I take it. Have done for about a year. It massively helps my cognitive ability as well as recovery. I take it first thing in the morning as a powder in squash (I don't like water). I'm also locked in on my nutrition.

I won't stop taking it now.

Yes it should be micronised. I take a scoop in a small half cup of cold water, stir it in, gulp it down, job done.

It’s not fat, it’s water. The point is to draw water into your muscles, so yes if it’s working you will gain up to two pounds.

as said, I have gained, but my body is slimmer, it’s because I can work out more. And my muscles are stronger, so I’m burning fat. Even at rest. So I look more lean and toned.