True Strength's Master Trainer, Joe King, has been called the "Supplement Guru" for his work on nutritional supplements of all sorts throughout the years. One of Joe's favorite supplements is creatine. Joe likes creatine so much, in fact, that he wrote his master's thesis on it! Here are some of the most frequently asked questions we have gotten on creatine and Joe's responses.
Q: Do you guys think more creatine will be used depending on intensity and duration of your workouts? And if so how would you know the exact amount you need?
A: Some studies suggest you may need higher doses of creatine the harder you train. 3-5 grams may be sufficient for the type of workouts a casual gym-goer will perform, but not for athletes. Serious athletes and bodybuilders may require as much as 10 grams per day.
Q: I've just read your article on "Creatine",but now what brand of Creatine is recommended by bodybuilders?
A: Pure Pharmaceutical Grade Creatine Monohydrate powder will do just fine. You want to look for a brand with no fillers or additives. I use the dotFIT brand creatine myself.
Q: When working out twice a day, when should you take your creatine? After the first WO? The second one? Or divide up your 5-10 grams into two doses taken after each WO?
A: Take 5 grams after each workout, especially on high volume training days.
Q: I have recently heard of a creatine product called Kre-alkalyn and supposedly it is stable in liquid and will not ever breakdown into creatinine. It is supposed to be way more effective because of this, and I was just curious about this new product. Please post your thoughts and knowledge of this product
A: There is currently a lack of scientific information regarding the effectiveness of both Kre-alkalyn and creatine ethyl ester (CEE or CE2). Empirical evidence suggests that they are inferior to creatine monohydrate. It would be prudent for athletes to stick with what has been tried and tested and withstood the test of time. My professional recommendation is to stick with pure creatine monohydrate.
Q: I've been hearing alot of fuss about Creatine causing liver problems from my friends lately due to a stupid kid working at the supplment shop who takes some new supplement, Kre-Alkalyn I beleive is it. Supossidly he's telling them that Creatine has such a little ammount absorbed and a ton of it is excreted as creatinine and causing liver damage. This sounds pretty ignorant to me and I have heard this statement before by know it all nurses too... So I ask once and for all what is an undeniable, logical answer to dispell their myths instantly?
A: I would just use standard creatine as we have discussed. What they are doing is adding sugar with the creatine to give you an insulin spike post workout, as to drive the creatine into your muscles. The problem is they do not consider factors such as Lean body mass in their ratios. Concerning carbs post workout, one size does not fit all.
Q: Are there any long-term effects of creatine that I should be worried about before I start taking it?
A: There are no adverse long-term effects of creatine, even though there have been many long-term investigations into its safety.
Q: I'm a basketball player and this summer I will be working out all the time. I will be lifting weights 4 times a week, but I will be training other stuff like plyometrics, conditioning and a lot of basketball. So I will be training like 2-3 times a day. Will 5 grams be enough for one day on non lifting days? Lets say I've had an intense shooting session or training plyometrics and I've trained several hours in one day, should I perhaps take 5 extra grams of creatine after one of my workouts even though it's a non lifting day??
A: Take 10 grams every day then, after loading.
Q: I play sports for my highschool and I am interested in taking creatine. I want to gain muscle mass, but I do not want to gain a lot of weight. I play football in the fall, so weight is not a problem. However, I wrestle in the winter, and need to keep my weight down. Is creatine right for me? Is it possible to take creatine and keep my weight down?
A: It is absolutely possible to take creatine and keep your weight down. Creatine is very effective during a cut. Don't worry about weight gain when taking creatine.
Q: How long does it take for creatine to go bad?
A: If the expiration date has yet to pass, and if the creatine has not formulated into clumps, then it should be fine.
Q: I am 16 (almost 17) and I was wondering if I should not take it because I am still growing. It seems like it would be fine, but I want to make sure. Also it has been mentioned several times that you should drink even more water when on creatine, but how much? 1 gallon? 1 1/2? 2 gallons?
A: Creatine is perfectly safe for teenagers. The water intake depends on your activity levels and how much you weigh. Drink even when you are not thirsty. When you feel the initial stages of thirst, your body is already dehydrated.
Q: Just thought I would make a suggestion about the maintainence phase: perhaps maintaining saturation has more to do with the frequency of the dosing rather than the actual size of the dose itself? For example, taking 3g twice a day could be more effective than taking 5g once a day, and equally as effective as taking 5g twice a day. I heard that some studies show that most of the creatine you ingest is just excreted because your body simply can't absorb much creatine at a time (although I haven't actually taken the time to read any of them). I know in the end it really doesn't make a difference - creatine is dirt cheap, but I'd like to hear Joe's thoughts on this.
A: Your body can easily absorb 5g doses (and even as high as 35-50g in a serving). I don't see any reason to split it during non-workout maintinance days, although it wouldn't make a significant difference either way.
Q: Some people have suggested that creatine increases aggression. Is there any validity to this?
A: Not at all. Creatine has no influence on your hormones. It sounds like you are getting creatine confused with steroids.
Q: OK guys, I just started using creatine three days ago. I am in my loading phase right now but instead of retaining water, I seem to urinate it all out. I can almost count for every cup I drink, it all comes out half an hour later. I'm not sure if this is just my body getting used to the creatine or something else. Did anyone else have this problem when starting?
A: That's not a problem, this is to be expected. Don't worry about it! Just keep drinking water. You are still retaining water in the muscle belly, but you will have to urinate more frequently. This is nothing to be concerned about and is perfectly normal.
Q: If start consuming creatine (5 grs. per day) along with proper nutrition, training, and rest, then I stop consuming it when I have reached my desired weight increase, will I lose the gains in weight derived from consuming creatine even if I continue working out, eating well, and consuming protein?
A: You will lose water weight, but nothing more. The muscle you have built will remain.
Q: I did 2 cycles of creatine, about 4-6 weeks apart, and both times, I got nothing. Am I a non responder, or did it just not work the first couple times?
A: Try getting a different brand, load and be sure to maintain properly. After 4 weeks, rather than cycling off, reload for another 4-6 weeks. And remember, creatine only allows you to work harder in the gym, it won't build muscle for you!
Q: I have a question about loading/reloading...I'm up to 6 weeks on creatine; I've reached the point where I'm deciding to either take a week off then reload or just "reload" (this I dont understand). I dont really want to off it now because it's summer and I have the luxury of hitting the gym 6 days a week, that and I want to get as big as possible come September. The part I dont understand is if I plan on continuing my creatine 5-10g per day do I have 5 days where I take 20-25g per day?
A: Reloading is just that - loading again. Take 20-25 grams of creatine a day for 5 days, exactly like you did with the initial load.
Q: Could someone please explain to me what this [sugary creatine delivery system] is, and if this is worse than taking pure creatine monohydrate.
A: The delivery system is simple carbohydrates. That is why I don't reccomend creatine products with sugar. It causes an insulin spike every time you take it, which will decrease insulin sensitivity. Insulin spikes should ONLY occur post workout. That is why I always reccomend pure creatine monohydrate. Not only is it cheaper, but you have better control of dosages and insulin levels.
Q: Right now I'm on a prescription antibiotic and I'm back on creatine after cycling. There isn't any chance of either of these two doing anything that would adversely affect the other, is there?
A: That depends on the antibiotic (but I doubt there is cause for any concern). If the antibiotic has any sort of thermogenic effect or side effect, then there may be an issue with mild dehydration if not enough water is injested. That would be the only potential problem though.
Q: Which method of cycling is better and why...is it better to take 1-2 weeks off or just to stay on and load again?
A: I prefer to maintain for 6 weeks, reload for 5 days and maintain for another 6 weeks. Then I cycle off for 2-3 weeks and start over. In this case, the total cycle will be 14 weeks.
Q: I got a question about alcohol and creatine. I know its pretty bad to mix these 2 together. Should I take creatine on a day I know I am going to drink? What are the effects and what can I do to minimize the damage?
A: Creatine and alcohol do not mix. Alcohol acts as a diuretic and can dehydrate you quickly. Creatine causes water retention in the muscle belly, but leaves less for the rest of the body to use (which is why you need to drink more water). If you are cycling creatine and want to celebrate with alcohol, make sure you are drinking PLENTY of water.
Q: My creatine is clumping up in the container. The expiration date is still 4 months away......but it is clumping
A: The clumping means that water particles got to the creatine. The clumps are useless and need to be thrown out. If moisture has not gotten to all of the creatine (for example, the creatine at the bottom of the tub), then it should be fine to use.
Q: Would it be beneficial to skip the loading phase and just maintain with 5 grams of creatine?
A: It is never a good idea to skip the loading phase, as it is essential for optimal absorption and will make your cycle much more effective.
Q: Now I have a question that I didn't see mention of in regards to creatine deposits under the skin. A few guys I work with said they got lumps under their skin when they were taking the creatine. I'm thinking this is most likely due to them not hydrating themselves enough, but I could be wrong, so any insight on this would be great
A: Creatine is not deposited under the skin, it is stored in the liver and in skeletal muscle. The effects that the gentlemen that you work with are experiencing are not from creatine.
Q: I read somewhere that certain people may be creatine non-responders, and that this my be counteracted by using creatine with a delivery system (dextrose/maltodextrin). I know you dont recommend these types of creatine normally, but is there any truth to this?
A: There are some that are non-responders. This means that your natural creatine production is already adequate. If this is the case, then creatine supplements just aren't for you. Do not use dextrose and maltodextrin at any other time other than post workout.
Q: You say to put the creatine powder directly in your mouth and wash it down with water. Well I tried this, and breifly wished for my own death. I honestly dont think I could do this everyday. Can it be mixed and still be effective? If not in water, anything else?
A: Bodybuilders don't eat for taste. You will learn to love it. If not, then mixing it with a glass of water or protein shake is just fine.
Q: I actually feel a wave of nausesa immediately after taking creatine. Is this the creatine doing this?
A: Creatine will not cause nausea if you are drinking enough water.
Q: Since I have been taking creatine my urine has become very yellow - does this just mean I need to consume even more water now? Also, I'm not sure if this has anything to do with the fact Im taking creatine - but my face has been feeling really hot lately. Any advice?
A: Drink more water and be sure you are taking your multivitamin. And no, creatine won't make your face hot.
Q: How long after taking creatine should it be before you start noticing an effect, outside of the gym, eg. weight?
A: Several days.
Q: I've been taking it for about 2 weeks, and my weight has not changed. The only thing I have noticed is the pump in the gym!
A: Don't be concerned about your weight - that's not the effects I was talking about.
Q: What is the reason for reloading if I want to continuously maintain? And after the second 6-week maintenance period do you suggest reloading again or abstain for a couple of weeks?
A: The reason for reloading is to resaturate the muscles with creatine. After so long maintaining, CP levels can start to decline.
Q: I was wondering I'm 14 and would creatine be good for me and my gains?
A: Creatine is fine at 14. Be sure to hydrate!
Q: Say I go hardcore supersetting strip setting the works what % of gaisn will come from creatine 10% more than with out it or somewhere there?
A: Creatine will give you slightly more capacity to train harder. Creatine will give you the extra 1 or 2 reps you need. Over time, this will lead to muscle growth because YOU pushed yourself for those 2 extra reps. Creatine makes that possible by lending an inorganic phosphate to ADP, allowing the ADP to be recycled back into ATP to continue muscle contraction when you otherwise would not be able to.
Q: Well I was going to pick up some creatine, but after reading this I'm a little discouraged. Will creatine cause kidney stones?
A: Conceptually, if you severely restrict your water intake and take in very large (more than reccomended, even on the loading phase) amounts of creatine, after months you may increase your risk of kidney stones. But that is simply because you are not drinking water. Remember, water is essential, whether we are on creatine or not. When we are on creatine, it is best to increase water intake because creatine promotes myofibril hydration (also a good thing, but requires more water). That is the ONLY conceptual physiological mechanism in which kidney stones can result from creatine intake. No other mechanism is plausable.
Q: Joe..I was just wondering if taking another spoonful of creatine during the middle of our workout would be beneficial if we know will be staying there a while? Thanks.
A: No, it is best to ingest only water during a workout.
Q: Why is it better to take your first 5 servings in the morning rather then say a pre-workout shake an 1-2 hours before?
A: Taking creatine in the morning as well as post workout will spread the dosages out to ensure constant levels of creatine. Also, catabolic hormones are very high upon waking, which can sacrifice creatine levels which is why we must take in fibrous carbs to slowly raise insulin to fight catabolism. The creatine will ensure the PC levels are preserved.
Q: What happens when you STOP taking creatine? Not cycling off but stopping altogether (let's say 3-4 months down the road after NOT taking any creatine supplementation).
A: The only thing that would happen is you would lose the water held within your muscles, and the benefits creatine convey during the workout. It's not a drug where if you go "cold turkey" you will have convulsions, and find yourself sneaking "just a bit" of creatine for your daily creatine "fix".
Q: I was wondering if it makes any difference to take creatine in powder form or as tabs?
A: Powder. Always powder.
Q: I've been using creatine for about 3 weeks now. However, I got sick over the weekend, and didn't even take any creatine for 2-3 days. Should I have to load up for another week again or should my body still be saturated enough where I can just take servings to maintain the creatine?
A: I recommend reloading for a day or two, but I wouldn't be too concerned.
Q: As far as water consumption goes, is it basically a safe bet to drink it until ones urine is clear?
A: .66 x bodyweight = the number of oz of water the average person should drink. I usually drink more.
Q: If creatine is so volatile in water, how well does it hold up in ones stomach? Surely the strong acid of the stomach must be more catalytic than water...right? I'd be very interested to see how well creatine holds up in an acid of similar strength. Also, the body is made up of so much water, I don't know how it wouldn't all turn into creatinine before it reached the muscles.
A: This is why we must not waste any time with it sitting in water before we ingest it, because we know it will start to break down in the stomach as well. Once in the body, the transport proteins protect creatine from degradation.
Q: If you dehydrate yourself, like drinking one night, or having a ton of caffeine in one day. Do you need to reload creatine?
A: No, but dehydrating yourself is extremely dangerous, especially while on creatine.
Q: But, I was also reading on another website (they have a store in my city, so that is where I buy my proteins) about creatine, and most of what they say is the same as here. But one thing that is not is that they say:
"All protein or any meals should be consumed at least a minimum of 30 minutes before or a minimum of 30 minutes after taking Creatine Monohydrate at anytime! Taking Creatine Monohydrate with a meal or in a protein powder has never been proven to give Creatine Monohydrate a less effect, but it has been proven that taking Creatine Monohydrate mixed with a highly glycemic simple carbohydrate/zero protein drink such as a carb drink, grape juice, grapefruit juice, or warm water combined with pure dextrose, will increase your results by almost 300% ! "So should I take creatine with my protein shake or no?
A: They are talking about a delivery system. The theory is that if you spike insulin while consuming creatine, you will increase creatine uptake into the muscles. However, this is rather fallacious. Creatine uptake will be sufficient regardless of the presence of insulin. Further, insulin spiking throughout the day is not optimal. Insulin should only be spiked post workout. With creatine, people are spiking insulin 4-5 times a day during the loading phase - this is not the correct way to do it. Further, ingesting grape juice to provide a transport system is also fallacious. Grape juice contains fructose, which will NOT work to uptake creatine, glycogen and other nutrients into the muscles, but will instead be stored in the liver as liver glycogen.
Q: So should I take creatine with my protein shake or no?
A: You can take it with your protein shake, but do not use fruit juice or dextrose as a delivery system.
Q: A guy at the gym told me today that he is using V12 Turbo Creatine with CVT by SAN (625g) What is your opinion of this? Is it much different to creatine monohydrate?
A: Those creatine formulas are a joke. A waste of money. Your basically paying for spiked kool aid. If they told you all you needed was water and pure creatine, they would not make as much money as selling a large colorful container. Moreover, even for PW, these concoctions are not considering that carb intake PW is relative to each athlete. All these people are doing is marketing to the "get rich quick" mentality many people have who enter this sport. It is a life long commitment. Not something that is going to be achieved in 1 month.
Q: Is it absolutely imperative in the loading phase to take the doses 5 times a day. The problem I'm having is getting them into my day. Is it possible to combine them into say 2 or 3 doses?
A: 4-5 is optimal, and it shouldn't be hard to accomplish this.
Q: I have a quick question I'm a thin diabetic and I wanna gain mass by taking creatine. What is a good product to take that dosen't contain enormous amounts of sugar?
A: Pure creatine monohydrate contains zero sugar. This is the only kind I recommend.
Q: During my first loading phase of pure creatine monohydrate, I would ingest all 20-25g in one sitting, as opposed to spreading out throughout the day...after doing this shortly after I would notice a weird feeling almost like my ears ringing or similar to after they "pop" when changing altitude. This was not a one time coincidence, and it happened every day during my loading phase, but then tapered off as I used a maintenance dose. I have since spread out my loading doses throughout the day, and the effect is not as pronounced, but still there. I also took over a month off of it, and did not notice this same feeling happen once while I was off, and I'm sure its associated somehow??
A: Don't take 25 grams at once. Ear "popping" (or Ear barotrauma) is associated with pressure differences on either side of the ear drums. The air pressure in the middle ear is usually the same as the air pressure outside of the body. The eustachian tube is a connection between the middle ear and the back of the nose and upper throat. Swallowing or yawning opens the eustachian tube and allows air to flow into or out of the middle ear, equalizing the air pressure on both sides of the eardrum. If the eustachian tube is blocked, the air pressure in the middle ear is different than the pressure on the outside of the eardrum, causing barotrauma. It is a physiological impossibility for creatine to somehow block the eustachian tube. Common causes of this phenomenon include altitude changes, congestion (from allergies, colds or URI), or a swelling of the throat. Creatine does not induce any of the above.
Q: For post workout.. Is it right to take the creatine and then take the whey after the creatine?
A: Take the creatine along side of the post workout shake (which should consist of much more than just whey).
Q: My question is, are you supposed to have ten grams on a cardio day, is that the same concerning creatine as a weightlifting day? I'm about to go to low intensity long endurance for an hour, so should I have creatine right after?
A: 5 grams in the morning will suffice on days where you only do long duration cardio. But if you do an HIIT session, then I recommend two 5 gram servings (one in the morning and the other after the cardio session). This is because HIIT depletes muscle glycogen.
Q: I work out fairly soon after breakfast (Wakeup at 10:00, workout at 12:00), so should I still take 5g upon waking, and then 5g post workout, or maybe take the morning dose later on to spread them out?
A: In the morning and after the workout is fine, even though they are close together.
Q: Is it ok to start loading while I'm taking Penicillin VK for an infection?
A: Yes, they don't interact with one another.
Q: Ok, I was eating some spicy food today in the restaurant on my university campus and got talking to this guy about bodybuilding. He asked what supps I was using and I told him creatine, glutamine and whey. He immediately says to me,"Whoa, you shouldn't be eating such spicy food with your creatine. I've got my Personal Training Certification and spices take 75% of all the creatine out of your muscles!" I'm pretty sure this guy is wrong, am I correct?
A: Yes, you are correct. Spicy food will not affect intramuscular creatine levels.
Q: Can you tell me what the difference is between Creatine Monohydrate and Creatine Alpha-Ketoglutarate?
A: Alpha-Ketoglutarate is it's own compound that is most commonly bound with arginine and ornithine and is meant to hyperdialate (vasodilate) blood vessels for better delivery and pull in more water to superhydrate the muscles. However, it doesn't work so don't bother.
Q: What about creatine capsules? Are those as effective as the powder?
A: Pure creatine monohydrate powder is the only form of creatine I recommend. Capsulized powders cost more for less.
Q: My question was not will I add 44 pounds every time I pick up the bar, it was should I continue to see steady gains by maintaining my creatine levels.
A: If you continue to push yourself in the gym, creatine will assist you in your gains.
Q: Am I right about creatine not having ANY NEED to be dissolved to be digested and utilized? (Despite the conversion to creatinine, is there ANY benefit?)
A: Well, if creatine IS dissolved in a solution, it will break down and be rendered useless. So there is no benefit from this.
Q: How easily is creatine monohydrate digested?
A: Very readily. Within minutes.
Q: Anyone have time to tell the story of how creatine monohydrate transforms from the powder into a power reserve within the muscles?
A: The creatine molecule bonds with an inorganic phosphate to form phosphocreatine.
Q: What is is that causes creatine to convert to creatinine when mixed in water? I've heard you say repeatedly that conversion will begin in 7-8 minutes, but there is other information out there which states that it takes days to convert. Is it the environment created by the stomach/digestion that speeds it's breakdown? I just want this conflicting information out of my head and I would love an elaborate answer.
A: [From Creatine: A Meta-Analysis, King (2005)] The stability of creatine is an important subject for athletes looking to get the most out of their supplementation protocol. Based on the available research, creatine is best absorbed when the creatine powder is scooped directly into the mouth and swallowed with a few small sips of water. This insures minimal conversion of creatine to creatinine (Myers, 2000). Dash et al. (2002) further investigated this phenomenon. The crystal structure of creatine monohydrate has previously been reported. However, little information is available on its solid-state properties. Guo et al. (2003) suggests that oxidization of creatine readily causes the conversion to creatinine. Ganguly (2003) dissolved creatine effervescent powders in deionized water and stored them at room temperature and in a refrigerator over a period of several weeks. Creatine concentration was determined using high-performance liquid chromatography. Intrinsic dissolution and saturated solubility of creatine, creatine monohydrate, and di-creatine citrate in water were determined and compared. Crystal growth was detected only in the refrigerated samples on the seventh day of storage. Ninety percent creatine degradation was observed within weeks. However, at refrigerated condition this degradation was 80% within the same time period. Di-creatine citrate used in effervescent formulation dissociates to creatine in aqueous solution and eventually crystallizes. Significant decrease in solubility and effect of pH contribute to this crystallization process. Sakata et al. (2004) set out to understand the dehydration behavior of creatine monohydrate at various temperatures. The dehydration of untreated and pulverized creatine monohydrate was investigated at various storage temperatures, and the results indicated that untreated and pulverized creatine monohydrate were transformed into the anhydrate at more than 30 degrees C. After dehydration, the particles of untreated and pulverized creatine anhydrate had many cracks. Dehydration of untreated creatine monohydrate had a pronounced effect on the particle size of the powder. Compared with pulverized creatine monohydrate, the particle size of untreated creatine monohydrate was significantly decreased by dehydration.
Q: What's tri-creatine maleate? What does it "claim" to do?
A: Synthetic form of creatine combined with malic acid. It is supposed to enhance energy (the malic acid) and the absorption of creatine. I don't recommend it.
Q: Has anyone tried Dymatize XPAND?
A: It's a nitric oxide supplement with some creatine in it. Stay AWAY from all nitric oxide supplements and hemodilators. Be sure to get pure creatine monohydrate powder.
Q: Sorry this isn't a creatine question as such but the article gives an example of a stack improving the effect of one supplement and uses ephedra as an example (when used with caffeine). Isn't ephedra considered to be dangerous?
A: Ephedra/ephedrine should not be supplemented with as it is dangerous and inhibits the effects of creatine.
Q: Regarding the ingestion of creatine 15 minutes PWO, I'm assuming the protein/malto/dex/sodium doesn't allow the creatine to convert?
A: Spoon the creatine in your mouth 15 minutes after starting to drink your PWO shake.
Q: Hi Joe!! I've heard that creatine takes a few weeks before you can start reaping the benefits from it. Is there any truth behind this.
A: The effects will be evident after just one or two days, with measurable water retention during the loading phase.
Q: I've been told some conflicting things about what I should take creatine with (non-acidic fruit juice or protein, mainly). Which of these is correct?
A: Neither. Creatine should be spooned directly into the mouth and swallowed with a few sips of water. This is to ensure maximum absorption.
Q: Does Creatine have a distinguishing taste that differs from the illicit drugs ?
A: Creatine is tasteless and odorless. But any trained police officer would see the difference between creatine and cocaine for example. Cocaine crystals are not as fine as creatine, and there is a slight discoloration.
Q: My question deals with the initial consumption. Since we aren't supposed to mix it in water, but spoon it directly into our mouth and follow it with a couple swigs of water, how long would we have to let this sit in our system or stomach, before we started pounding back cups of water?
A: Just wait 15-20 minutes.
Q: That raises a related question: what about consuming your creatine along with your PWO drink? Does it boil down to: you have to do both and there will be some conversion to creatinine, but it's better than any alternative?
A: Notice how we stipulate that creatine and glutamine should be spooned into the mouth 15 minutes into the post workout shake, after we have already drank half of it and are slowly sipping the rest. The rate of absorption is so great at this point that the conversion will be neglegeable.
Q: Hey Joe, is there anything wrong with using micronized creatine?
A: Micronized creatine simply means that they take the monohydrate powder and make the particles up to 20 times smaller. Some studies suggest that this enables faster absorption, other studies say there is no difference. Give it a shot and see if it works for you.
Q: If during the loading phase you forget to take one of your 5g servings would it be better to take 10g the next meal or just carry over an extra 5g for the next day (making it 30g in my situation)?
A: You can go ahead and take 10 grams your next meal.
Q: Is it absolutely essential to take Creatine with meals? Or can it be taken stand-alone?
A: It can be taken alone and in between meals with water.
Q: What exactly is a "well rounded" teaspoon? I know it's hard to describe, but can you be more specific, like is it just enough to cover the surface of the spoon or is it as much creatine as a spoon can hold?
A: A heaping spoonful is almost spilling over. A well-rounded teaspoon has a small curvature to the top.
Q: I heard recently about taking Creatine with Vanadyl Sulfate to help it break down in your system. Is that true?
A: Those claims are unsubstantiated. Supposedly it does this by mimicking the actions of insulin, increasing the uptake of creatine into skeletal muscle tissue. But the mechanism of action is not very well understood as well as the degree of the response.
Q: Joe, After taking creatine I began to drink alot of water and I also get up many times in the night to go the bathroom, which could really be affecting the quality of my sleep... I just want to know how much water should I drink before I go to bed and after I get out of the bathroom.
A: You should be drinking enough throughout the day, but if possible, curb your intake slightly at night. Your body will also eventually adjust so you will find that you will not need to go to the bathroom as often.
Q: I'm not sure where I heard this (might have been my biology teacher), but he said that after you take creatine for so long, the body stops producing it naturally. In other words, we become dependent on taking creatine in orally so our body stops producing it naturally? Is there any truth to this?
A: To make things clear: the body will not stop synthesizing creatine - period. Comparing it to testosterone is a fallacy, because exogenous testosterone (from steroids) will INDIRECTLY stop endogenous (natural) testosterone production by acting on the negative feedback system which inhibits the pituitary gland's ability to produce gonadotropins (hormones that stimulate testosterone release). There is no such mechanism for creatine. And countless studies verify this.
Q: If I am doing rehab work on my right trap and surrounding shoulder area due to injury, should I wait until I am fully recovered before trying creatine? I figure that if I can't work out at full intensity (and that includes all body parts because my range of motion as well as some stabilization is affected because of my injury), the benefits of creatine will not be really attained.
A: That is correct, creatine will work, but only if you put in the effort in the gym. If you are unable to put fourth the effort, then the effects will be minimal. Hope you get better soon!
Q: Here's the point: creatine and caffeine do not go together. Caffeine is a diuretic; I am familiar with basics. Now my question is: how much caffeine must you take to decrease the effects of creatine? If you drink a cup of coffee or few glasses of Coke is it gonna have any effect on creatine and the amount of water in your muscles? The amount of caffeine here is ridiculously small, right?
A: Any amount of caffeine will effect creatine. Here's a quote from my meta-analysis: Hespel et al. (2002) studied the effects of creatine when taken with caffeine. It was indicated that caffeine intake prolongs muscle relaxation time and overrides the effects of creatine. The results of this study implies that creatine is much less effective when utilized with a caffeine supplement.
Q: What do I do if I am a creatine non-responder?
A: Increase your creatine intake, and don't forget to load. But remember, you have to train harder to see results. Creatine is not meant to give you extra energy in the gym, but it will give you the potential to hit 2-3 extra reps at the end of a set.
Q: My mom seems to think creatine will show up on a drug test as a performance enhancer and she doesn't want me to use it. I told her it is found naturally in the body, but she kept saying that if large amounts of it are found in the body, I could get kicked out of this particular competition
A: There will never be any levels of creatine found in urine, because it will be broken down and absorbed before it reaches the bladder. Urine tests don't even look for creatine, because it's not a drug. They do look for creatinine though, which is the compound that creatine can break down into if it's not taken properly. But this will not be a positive test for a performance enhancer, because elevated creatinine levels are expected because it results from physical stress. So if you are an athlete, your creatinine levels in your urine should be elevated anyways. In fact, if they aren't, there may be a problem. "Large amounts" can't be found, because there appears to be an upper limit of creatine storage within the skeletal musculature. Even still, 95% of the creatine is stored in the muscles, with the remaining 5% stored between the liver, kidneys and brain. As I said before, creatine won't show up in urine.
Q: Sorry if this has been answered before, but during the loading phase, are we supposed to alter our workouts or continue as normal?
A: Continue as normal.
Q: Wouldnt creatine+glutamine+PWO shake put a great deal of stress on your kidneys?
A: Not at all. If you read my creatine meta-analysis, you will see that creatine actually improves renal function.
Q: I have a tub of unflavored creatine that I was stirring into like apple or grape juice. I usually take it when I very first get up and right after my workout, in the loading phase I take the other two just before the workout and later in the evening. I have used the EAS stuff with the dextrose in it too, same basic result – I start feeling sick. Why is this?
A: You are feeling sick because you are taking it with sugars (like fructose and dextrose) at all the wrong times in all the wrong ways. If you learn how to take it properly, you wont feel sick.
Q: Should you keep using creatine when you are ill or not, and does it have any positive/negative effects while you are ill?
A: Depends on how long you are sick. If it is just a cold, you should continue usage. But if it is the flu, then I would avoid it because of possible dehydration.
Q: I decided to pause my creatine intake, I was just coming of the loading phase so I will go back to maintaining once I'm healthy again.
A: If it is more than a few days, you may have to load again. If you had just come off of loading, I wouldn't have stopped.
Q: Is Creatine approved by the FDA? I can't seem to find a simple yes or no answer and if not, why? Is it because if its not used properly it can be harmful?
A: It is not approved by the FDA because the FDA does not regulate nutritional supplements. It does not fall within their jurisdiction. Creatine is safe, but like all supplements and herbs, it is not regulated. That is why it is so important that you purchase creatine and all other supplements from reputable companies.
Q: Should you stop taking creatine when you are on penicillin?
A: You don't have to stop taking creatine when on penicillin, but it's up to you.
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