Creatine - anyone take it?

[BoxOfCats]

Does anyone take creatine supplements? I’ve been hitting the gym harder than usual in the last few months and a friend recommended taking creatine supplements. If you take them have you noticed much difference? How has it benefited you?

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 :)

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.

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 3mg a day. Don’t do gummies, unless from reputatable source as some have very low levels, I buy tablets.

I swear it has help me cognitively. I think i am able to focus more, i feel sharper. I take the powder form. I am a gym goer age 46, i havent noticed any difference muscle/ strength wise

I’ve read it can help with that. I think it is helping me with that.

On exercise I’m not sure. I’m sure I’m actually running slower 😂. As to weights, I think I’m able to life slightly heavier.

Im coming to my third week of the loading phase. (About 4mg a day)
it may be a coincidence but i feel i recover a bit quicker with less DOMS. I also feel i have a little bit more energy. Not sure i can focus more though but maybe it needs more time….

I haven’t noticed any significant difference but I have a big tub so I’m going to keep going with it until I’ve finished it

I take it and I’ve honestly not noticed any difference at all 🤷‍♀️ I’m a bit disappointed tbh, as I’m late 50s and wanted to try and continue training at younger age levels as much as reasonably possible, because I do realise I’m getting older. I expected to see a difference, even if only a small one, both mentally and physically, but there has been nothing at all. I take 5g a day for reference.

The gummy type aren't as good as the powder, but are very handy for travel/holidays. I took some on a long weekend in Spain....not sure it would have been wise taking a small bag of white powder......

I’ve read it takes at least 6 weeks to start showing a difference.

Yes I’ve been taking it for 2 months and I do feel stronger in the gym, lifting heavier and have more stamina.

I take it.. unless you are a gym bunny you wont feel immediate obvious effects. (like most supplements to be honest). But its a solid, well researched choice with clear benefits for overlal strength and possibly even cognitive benefits.. which is ore can be said for most of these other wellness supps that are being promoted

i would also advocate not to take gummies for two reasons

The huge variance and stability of creatine doses in teh gummy creation process
and, the heating process that gummies have to go through can transform creatine into creatinine (the waste process) which is not good

Creatine which completely dissolves in water - Creatine hydrochlorise (also easier on the stomach if you suffer from gastro issues taking it), or Creavitalis, which is also easier to absorb - They are both patented versions of Creatine Monohydrate - so same ingredient just different absorption methods 😊

That’s the thing, I’ve been taking it for over 6 months. Im so disappointed.

That’s odd, how are you taking it, ie what drink or food? Heat degrades it.

I’ve tried powder, powder in capsules and tried it in hard tablet form, each for about 2-3 months. Do not take with heat as I’m aware of that.
From this discussion I’m tempted to stop taking it for a month or so, to see if it makes a difference in that I feel weaker, if that makes sense. I might not have noticed an improvement by taking it, but I might notice a decline by stopping it. 🤷‍♀️

I take it but i have to say the impact is quite small. It is not a magic pill. It helps a bit but not amazing.

And consistently every day, and drinking your water? Creatine won’t feel much different if you just do steady cardio or something, you feel it when you do short bursts of intense activity, like heavy lifting, so your training matches so you’d feel it?

Yep, every day, and drink loads of water. I mix my training up, do HIIT, weights, cross fit, etc. but do not do long cardio sessions, because that doesn’t work for me metabolically. I’m doing everything correctly so I’m at a loss.

the only other explanation is you were already at saturation in your muscles as you’re so fit.

This makes perfect sense, actually. I am really fit so this could be an explanation. Thank you for the insight!

I've been taking it a month. Haven't seen any changes at all. Maybe its too soon to tell but they say results should be visible from 3 weeks in.

Depends if you did the loading phase or not.

If you don't do a loading phase then they say you should see results after 3-4 weeks so would expect to notice something by now even without a loading phase.