Creatine pills

LaurenAOK
LaurenAOK Posts: 2,475 Member
in Fitness and Exercise
I saw creatine pills at the store today and almost bought them. But the bottle was $10 and it wanted you to take 6 capsules (2 servings) a day. So I thought I'd ask you lovely MFP folks before I spent that kind of money on something that likely won't last me long.

I lift heavy and I already drink a double-scoop protein shake after lifting. Would adding creatine be too much? What are the possible side effects? I feel like it can't be some miracle pill with no side effects; if it was, everyone who works out would use it.

My roommate uses it (in powder form) and he seems to like it. He's been getting a lot fitter lately and I'm wondering if the creatine has really helped. He told me I'd have to drink plenty of water which I already do. What else should I know? Has anyone taken it and noticed a positive or negative change?
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Replies

  • LexyDB
    LexyDB Posts: 261
    Creatine is needed by the body and consumed naturally through diet but not enough to cope with strenuous exercise. Creatine is wonderful at holding water in the muscles to make them look bigger, supposed to assist in strength too.

    However. Red meat is a wonderful, natural source and when you stop taking creatine supplements, they leave your muscles and take the water with it so they don't look as big. Think of a balloon with water in then letting it all out.

    Pretty much sums it up,
  • cjh03
    cjh03 Posts: 74 Member
    I've always used a combo of protein shake and creatine when I am lifting. I am more prone to use it in powder form since I can mix it in with my protein shake. Bodybuilding.com has a good selection and I currently use Optimum Micronized Creatine Powder and it lasts me a while...usually 1 scoop per shake.

    As far as results, I do notice that I can lift more weight while working out longer and my muscles are 'fuller', so I do think there are some positive benefits from it. I haven't noticed any negative side effects other than if I don't drink plenty of water I tend to not lift as well.... so I do agree with your roommate, be sure to drink LOTS of water.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE
  • brocklv6
    brocklv6 Posts: 1
    What I know of the mechanics of creatine is that is increases water in muscle cells, so in theory you will notice your workouts are more intense because you do not feel the muscle fatigue as soon. And yes, I do know that it makes muscle seem to look bigger and harder because of the added water. If you dont take advantage of the additional power, you will gain water weight not muscle weight. But it does work.
  • JNick77
    JNick77 Posts: 3,783 Member
    I saw creatine pills at the store today and almost bought them. But the bottle was $10 and it wanted you to take 6 capsules (2 servings) a day. So I thought I'd ask you lovely MFP folks before I spent that kind of money on something that likely won't last me long.

    I lift heavy and I already drink a double-scoop protein shake after lifting. Would adding creatine be too much? What are the possible side effects? I feel like it can't be some miracle pill with no side effects; if it was, everyone who works out would use it.

    My roommate uses it (in powder form) and he seems to like it. He's been getting a lot fitter lately and I'm wondering if the creatine has really helped. He told me I'd have to drink plenty of water which I already do. What else should I know? Has anyone taken it and noticed a positive or negative change?

    Yes, creatine will help your performance in the gym; it's one of FEW worthwhile supplements. I personally prefer the powder form and it's usually a little less expensive but do what works best for you. The powder form you can at least mix into your shakes and other beverages. It does tend to separate a little so give the drink cup a little swirl before each gulp.
  • LexyDB
    LexyDB Posts: 261
    And when you stop taking it? What then?
  • JNick77
    JNick77 Posts: 3,783 Member
    And when you stop taking it? What then?

    Nothing really. You MIGHT notice a slight decrease in strength but the benefits truly out-weigh the negative.
  • Jersey_Devil
    Jersey_Devil Posts: 4,142 Member
    i take it in powder form. it does work.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    i wouldn't do it if you haven't been lifting seriously for over a year.
  • uglyhobo
    uglyhobo Posts: 108 Member
    Does creatine have any negative effects on teenagers/children?
    My little brother who is 15 is just about to start lifting, and I was wondering if maybe later getting him some creatine would help him out. I have not found any studies or information that creatine is not safe for children/teens. Anybody's help would be greatly appreciated.
  • Jersey_Devil
    Jersey_Devil Posts: 4,142 Member
    well, you shouldn't take too much creatine. There's a loading phase of 5 days i think at 20g, then 5g after that. You need to drink plenty of water while taking it so you don't get dehydrated. Also, there's different types of creatine. i take creatine monohydrate (although other forms of creatine can be found in pre-workout supplements). do your research before taking it. It's not for everyone, but for some people it's great.
  • Wonderob
    Wonderob Posts: 1,372 Member
    Surprised nobody has mentioned the side effects yet!
    Stomach cramps are a real possibility even with lots and lots of water! Very bloated and painful if you're one of the unlucky ones to suffer
  • cjh03
    cjh03 Posts: 74 Member
    Does creatine have any negative effects on teenagers/children?
    My little brother who is 15 is just about to start lifting, and I was wondering if maybe later getting him some creatine would help him out. I have not found any studies or information that creatine is not safe for children/teens. Anybody's help would be greatly appreciated.

    Personally I would probably wait until he is at least 18 before he starts with creatine. Just my .02 cents.
  • Jynus
    Jynus Posts: 519 Member
    Does creatine have any negative effects on teenagers/children?
    My little brother who is 15 is just about to start lifting, and I was wondering if maybe later getting him some creatine would help him out. I have not found any studies or information that creatine is not safe for children/teens. Anybody's help would be greatly appreciated.

    If he's just about to start, don't bother. The next few months are more about form, technique and CNS adaptation. Creatine isn't needed until he has a strength base really. That said, it should be fine for kids in theory. Lets put it this way, there have not been any studies saying it's dangerous. but there have not been any saying it's safe. Unsurprisingly, not too many parents are willing to volunteer their kids for trials on the subject. But based on the fact it's natural to foods and safe to humans assuming no kidney problems, it's generally thought it's fine for kids too.
  • Jynus
    Jynus Posts: 519 Member
    well, you shouldn't take too much creatine. There's a loading phase of 5 days i think at 20g, then 5g after that. You need to drink plenty of water while taking it so you don't get dehydrated. Also, there's different types of creatine. i take creatine monohydrate (although other forms of creatine can be found in pre-workout supplements). do your research before taking it. It's not for everyone, but for some people it's great.

    loading not needed. and most any other type aside from mono is basically junk and not worth the bucks.
  • JNick77
    JNick77 Posts: 3,783 Member
    Does creatine have any negative effects on teenagers/children?
    My little brother who is 15 is just about to start lifting, and I was wondering if maybe later getting him some creatine would help him out. I have not found any studies or information that creatine is not safe for children/teens. Anybody's help would be greatly appreciated.

    The short answer is that it's fine for him to take. The real answer is, no there's no need for it with him. A teenage boy's testosterone level is basically at it's peak, so muscle development is rather easy with proper training and diet. His keys to success would be:

    1) Proper training program - Buy him Jim Wendler's 5/3/1 Second Edition and a gym membership (if he can get in at 15)
    2) Diet: Make sure he is getting enough calories via quality carbs, fats, and protein (about 1gm / lb of body weight)
    3) Vitamin & Mineral intake: Green vegetables are important but I realize he is a teenager, so a good multi-vitamin and mineral supplement would be great.
  • JNick77
    JNick77 Posts: 3,783 Member
    loading not needed. and most any other type aside from mono is basically junk and not worth the bucks.

    agree with both
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    i wouldn't do it if you haven't been lifting seriously for over a year.

    Hmmm, could you expand upon this please? I've only been lifting for a few months.
    Surprised nobody has mentioned the side effects yet!
    Stomach cramps are a real possibility even with lots and lots of water! Very bloated and painful if you're one of the unlucky ones to suffer

    Gah, that sucks. I'm very prone to stomach issues as it is. Thanks for letting me know!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    I've never suffered from those side effects. To those asking about side effects or that can't believe nobody has mentioned side effects, does my page address not work?
  • chris1816
    chris1816 Posts: 715 Member
    It's pretty much a wonder supplement, side effects are almost nonexistent barring weird exceptions. I have never had stomach issues with it and take it daily in powder form.

    It doesn't matter if you have been lifting one year or one week, this is one thing with which you really don't need to overthink it. Rather than listen to what will likely amount to a bunch of conjecture by many MFP folks, there are plenty of publicly available medical studies you can review.

    Read more here: http://www.ncbi.nlm.nih.gov/pubmed/15707376

    and here:

    http://www.ncbi.nlm.nih.gov/pubmed/10999421

    oh and here:

    http://www.ncbi.nlm.nih.gov/pubmed/19124889

    sure why not here too:

    http://www.ncbi.nlm.nih.gov/pubmed/12500988

    while we're at it:

    http://www.ncbi.nlm.nih.gov/pubmed/12701816

    yaaaaay:

    http://www.ncbi.nlm.nih.gov/pubmed/15758854

    okay last one I promise:

    http://www.ncbi.nlm.nih.gov/pubmed/18652080?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=12
  • Generalle
    Generalle Posts: 201 Member
    tried it. Didn't help/do anything for me, and I lift heavy
  • flechero
    flechero Posts: 260 Member
    I'm also one who likes and uses creatine... and it's one of only a couple things I use. Creatine if used in the correct dosage, EXTREMELY RARELY causes any upset stomach.

    Here is a good article on creatine, proper dosage, it's use and side effects....

    http://www.intense-workout.com/creatine.html
  • JNick77
    JNick77 Posts: 3,783 Member
    I'd say as long as you keep yourself hydrated you'll be fine. I've never met anybody that's had cramps and I workout with a lot of guys with different goals and fitness levels.
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Thanks so much for all the advice and links everyone. I have a couple of follow-up questions.

    1) Since it essentially causes you to retain water (well your muscles at least), the number on the scale will go up, right? I know that's probably a big "duh" but I'll have to prepare myself for a higher number, haha.

    2) I can't seem to get the idea that water retention is a bad thing out of my head. Will it ONLY puff up my muscles, or will the rest of my body look bloated too? It's not really worth it to me if it's going to make me look worse, y'know?
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    Thanks so much for all the advice and links everyone. I have a couple of follow-up questions.

    1) Since it essentially causes you to retain water (well your muscles at least), the number on the scale will go up, right? I know that's probably a big "duh" but I'll have to prepare myself for a higher number, haha.

    2) I can't seem to get the idea that water retention is a bad thing out of my head. Will it ONLY puff up my muscles, or will the rest of my body look bloated too? It's not really worth it to me if it's going to make me look worse, y'know?
    Your muscles are mostly water. Water retention in your muscles is a good thing, as it will help you with your lifts.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    i wouldn't do it if you haven't been lifting seriously for over a year.

    disagree
  • DavPul
    DavPul Posts: 61,406 Member
    Creatine is one of just 2 or 3 supplements that i have taken in my lifetime that I actually believe work and have seen noticeable benefits from. The traditional powder form has always been the best for me. Tried CEE a few years ago. Might have been okay, but wasn't worth the extra money.

    Pretty much everything else the sell in GNC (besides protein powder) can go get bit.
  • DavPul
    DavPul Posts: 61,406 Member
    Surprised nobody has mentioned the side effects yet!
    Stomach cramps are a real possibility even with lots and lots of water! Very bloated and painful if you're one of the unlucky ones to suffer

    I have heard of this but never experienced it nor seen it in my training partners. I do believe that it exists but wouldn't let that keep me from recommending it.
    1) Since it essentially causes you to retain water (well your muscles at least), the number on the scale will go up, right? I know that's probably a big "duh" but I'll have to prepare myself for a higher number, haha.

    Be prepared for a significant jump in weight during your first loading phase. It's a one time thing, but it will stick with you. So if you had a goal to hit be mentally prepared to back 3-5 lbs away from that goal, even tho you've done nothing wrong, diet wise.
  • Lisseth03
    Lisseth03 Posts: 518 Member
    oops I misread "creating pills" :ohwell:
  • dane11235813
    dane11235813 Posts: 682 Member
    everything has pretty much been covered. my 2 cents. stick with monohydrate. it's the best bang for your buck. 3-5 grams a day and no need to load.

    good luck!

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