Opinions on Creatine monohydrate

Mschmitt1119

So currently supplement wise I only take whey protein as post workout and protein supplementation, and optimen multivitamin. My friend recently recommended Creatine but this specific kind. I did a ton of research on it and it said there isn’t really any negative side affects unless you go over the recommended 5g/day or have a specific reaction to it and if you do to stop using it (ie. mainly GI side effects). Anyone have any success with using it or have any experiences they can share with it? He said it would help with cramping, getting those extra reps in, and help build strength.

Cherimoose

There have been countless discussions of creatine in the fitness forum, so try searching there if you don't care for this opinion.

About 99% of your results won't come from creatine, so before adding it, i'd first follow a proven, pro-designed strength program, and try to work with a good personal trainer to correct your form.. because adding more reps with bad form or a bad program = trouble.
I'd also wait to add creatine until you hit a plateau in strength, so you can tell if it's working. It doesn't work for some people.

AnvilHead

Everything you want to know about creatine is right here: https://examine.com/supplements/creatine/

As far as experiences, I took 5g/day for nearly a year and didn't notice any effects whatsoever, negative or positive. My weight didn't change any more than usual fluctuations, my lifts didn't go up any more than the usual progression I'd been seeing, no GI side effects, and I didn't gain any noticeable size from it. When I quit taking it, I didn't notice any decrease in my lifts, nor do my progress pics show any difference in muscle size/fullness.

Some people are non-responders. I guess I must be one. I kept taking it for a while because it's inexpensive and its benefits are well documented, but it just didn't do it for me.

Spliner1969

The only reason I use it is because it's part of my favorite pre-workout. Dunno if it has any real world results or not. I take the pre-workout for energy and it works well. Many pre-workouts have creatine as an additive so before you take it, watch out if you're already using a pre-workout drink.

RoxieDawn

http://community.myfitnesspal.com/en/discussion/comment/41661305#Comment_41661305 for a couple of extra links in it besides the examine.com

I'll let the guys post their specific experiences with it. But for myself (female) I have taken it twice in 3 years. It has had 0 effects on me and performance; the only thing I did get was muscle saturation (4-5 lbs water weight gain and shed when discontinuing it).

sijomial

It's getting "the extra reps in" that is going to help build strength - are you really training with that intensity?

Certainly think it's safe, inexpensive and worth a try but it didn't work for me.

First trial period I noticed absolutely nothing, either positive or negative. Maybe I'm a non-responder and maybe I was already getting enough from my diet.
Second trial it did still did nothing really discernible for performance but seemed to badly upset my digestion, to the extent that squats would have been reckless and quite possibly a health hazard to my fellow gym goers.

not_a_runner

sijomial wrote: »

Second trial it did still did nothing really discernible for performance but seemed to badly upset my digestion, to the extent that squats would have been reckless and quite possibly a health hazard to my fellow gym goers.

LOL This has been my experience as well.

I've recently tried a capsule version (5g/day) and haven't noticed any issues with that, yet. Strength is increasing pretty well, but I'm coming off a few months off, so I can't say for sure the creatine has done much.


(I'm starting to wonder if it's an issue of not dissolving well, because I get similar negative effects when I use glutamine that stays gritty..)