Creatine retains water in the body. Side effects and actions of creatine. Creatine promotes water retention

A few years ago I wrote an article about the best way to take creatine. You can get acquainted with it on our website (1). But something has changed since then. For example, many versions of creatine have appeared, each of which claims to be “instant absorption,” “quick saturation,” and “phenomenal results.” The debate continues about the “necessity” and, on the contrary, the “uselessness” of a loading period with increased doses. There is still no understanding of when to take creatine, and whether it should be taken during periods of no physical activity, for example, on vacation. You can find all this on websites that advertise creatine supplements, and at stands erected at sports competitions and in sports nutrition stores.

For example, at one of the last bodybuilding competitions I attended, I was invited to try the “new creatine” at one of the booths, which, according to the lively young man behind the counter, “provides 95% instant absorption.” My question is “What is the rate of tissue saturation with this very miracle?” I put everyone working at this stand at a complete standstill. This is just one example of how juggling with words can mislead and increase the interest of buyers in the most ordinary product.

Fierce debate continues on our website. Therefore, the idea was born to update the materials and dot all the i's, at least taking into account the latest experiences and practical observations.

Let's first state that in the industry and on the market of nutritional supplements for athletes in general and strength training in particular, there is an abundance of verbally overrated, but almost ineffective products that, at best, do no harm, and at worst, do not bring the slightest benefit. positive result. However, creatine is one product that is truly worth the money and is worth using. Moreover, no other product has received such attention from sports science, which, of course, has led to a ton of research and quite serious recommendations on how best to use this supplement.

There is absolutely reliable evidence that creatine, by increasing the efficiency of the system of formation and transformation of fast phosphates, in particular adenosine triphosphoric acid, can allow the athlete to work with higher weights and, in addition, increase the effectiveness of training due to what the athlete can do with the working weight more reps. It should be remembered that the ATPase formula for energy supply is triggered during intense muscular work of a strength or speed-strength nature. In this case, to put it very simply, one of the phosphate groups is detached from ATP, and ATP is converted into ADP (adenosine diphosphate). It is creatine that is the biochemical tool of the body that again converts ADP into ATP, and this event can quickly take place only if there is a sufficient amount of creatine in the body tissues. If we consider that ATP is involved in almost all biochemical processes of the human body, then the importance of its restoration becomes relevant in relation to the adaptive synthesis of muscle proteins after appropriate training. This means that creatine is largely responsible for increasing muscle strength and the power of muscle contractions, as well as for the increase in lean muscle mass as a result of such training.

In addition to the net increase in muscle protein mass resulting from myofibrillar hypertrophy, creatine also leads to a slight increase in muscle volume due to sarcoplasmic hypertrophy, since it is able to bind additional amounts of water in muscle cells - the so-called “volumization”, that is, an increase in cell volume. This ability of creatine to “suck” water into the cell is often misunderstood, especially when many people claim that creatine “retains water under the skin.” Of course, this is a misconception. Creatine and its associated water are found in muscle cells, not subcutaneous fat, so if you are actually, in bodybuilding jargon, “swimming”, then there is an urgent need to understand what is really causing this phenomenon, and I advise rule out creatine as a possible culprit.

Many misconceptions and false concepts are floating around gyms and the Internet about how to properly take creatine. This is especially evident when “revolutionary” forms of creatine appear on the market, of course, at very increased prices.

For some time now, I have been conducting a survey of those athletes whom I advise myself, and I give them the right to make their own decisions about which supplement company to use. However, I carefully interview them about their experiences, as well as keep careful records of the anthropometric, compositional and functional parameters of their condition, so that I can make speculative conclusions about how these supplements and their options may have affected performance. As you might imagine, a review like “I feel much better after training”, if it is not accompanied by statistically significant increases in muscle mass, a drop in the level of fat under the skin, or an improvement in functional status, for me, as a practitioner and even as a theorist, means absolutely nothing to me. I want to see a specific result, expressed in numbers or conditional indicators. Only through this is it possible to separate the “wheat from the chaff,” that is, to understand what really works and what doesn’t work.

Recently I received a letter in my mail in which a young man claimed that after he took just a single recommended dose of “instant effervescent creatine” from one of the companies, he was able to bench press a barbell weighing 25 kg more in training compared to past classes. I told him that he had probably been training extremely lazily before, most likely with an empty barbell, and then suddenly he was inspired to set a record and put a little more weight on it than usual. I never received an answer from him. Perhaps this athlete did not exist in reality, and the letter was inspired by one of the clever representatives of this very company, which produces this “miracle” for the naive and gullible. Oddly enough, such “revelations” work, and people spend a lot of money on something that could cost several times less and would give, if not the same, then quite comparable decent results.

Creatine is one of the most talked about supplements in the sports world. It is credited with many beneficial properties and positive effects. However, the opinion about the dangers of sports nutrition is still persistent among people who do not have knowledge about the origin of such supplements and their use. Uninformed people attribute a lot of negativity to creatine. Still, this type of sports nutrition has side effects, but we will consider which ones further. Creatine: benefits and harm. What is there more to it anyway?

Creatine harm and side effects

Side effects from creatine are one of the most pressing questions, and many novice athletes want to know whether there is any harm in taking such a supplement. It is immediately worth noting that there is no reversible harm when taking creatine. The frequency of other side effects that are temporary is approximately 4% of all cases, or even less.

Many studies have been conducted showing not only the harmlessness of creatine, but even its positive effect on the quality and length of life. In some experiments, large doses were even used (up to 25 g per day), but even in this case, the subjects did not experience any health problems.

However, side effects from creatine are possible. Next, we will examine only those cases where side effects are directly related to the supplement. The fact is that some unpleasant moments from taking such sports nutrition may arise due to additional components in the composition (simple sugars, vasoactive amino acids, etc.). We will consider only “pure” creatine and its possible effect on the body.

Water retention

The most common side effect, which has a strong basis, is associated with the osmotic activity of the additive in question. In other words, taking creatine can cause water retention in the body. This phenomenon cannot be categorically called harmful, because such a reaction occurs as a compensatory effect that helps restore osmotic balance. Water retention occurs in almost everyone who consumes creatine, but this effect is practically unnoticeable: it can only be determined on a scale.

With all this, you should absolutely not limit your fluid intake while taking creatine. Some people still manage to prescribe diuretics to prevent water retention. Such rash actions lead to dehydration, which we will discuss later.

Dehydration

Dehydration is primarily due to water retention. Creatine causes the liquid part of the blood to saturate the muscles, but the body becomes dehydrated due to such activity. Hence the problems with metabolism, acid-base balance, heat regulation, etc. To avoid such manifestations, it is necessary to consume a sufficient amount of fluid (up to 3 liters per day).

In modern bodybuilding, a very crazy cutting scheme is common, in which creatine is taken in combination with diuretics and stimulants. Naturally, the last two drugs will remove fluid from the body, thereby causing significant harm to it.

Digestion

Digestive problems occur mainly during the loading phase. However, all these phenomena in the form of nausea, abdominal pain and diarrhea are explained by slowly soluble creatine crystals that have not been properly purified. Today you can no longer find such low-quality products on the sports nutrition market; manufacturers offer micronized monohydrate, which dissolves well and is absorbed by the stomach. This is why side effects from the digestive system are no longer so common.

Spasms and cramps

It is a fairly common belief that creatine can cause cramps and spasms. But as practice and numerous studies show, there is no connection at all between creatine and similar phenomena. Spasms and cramps can occur due to dehydration, when the athlete himself is not able to supply the body with enough fluid. In addition, such phenomena are associated with a recovery reaction at the time of rest. Hence the connection between cramps and spasms and an increase in strength.

Skin problems

Many people complain that their face breaks out in pimples while taking creatine. However, acne, as a skin disease, is detected quite rarely when using this supplement. These are exceptional cases and they are most likely associated with an increase in testosterone secretion. At the same time, an increase in this hormone indicates a positive result in terms of muscle mass gain.

Effect on the liver and kidneys

Even authoritative sources of information sometimes make statements about creatine, attributing to it a negative effect on the liver and kidneys. But it is enough to study the research results, looking at this point of view “scientifically”, and everything falls into place.

Normal doses of creatine can increase the concentration of its metabolites in urine by up to 90 times. Hence the potential danger in the form of kidney stones. Studies were conducted that showed the growth of cysts in mice that already had polycystic kidney disease. The same experiment on absolutely healthy animals did not give a similar result; no negative effect on internal organs was detected. Hence the conclusion that for a healthy person there is no threat or fear in the form of a negative effect on the kidneys. It’s another matter if the athlete already has diseases of this internal organ, but at the same time, the negative effect of creatine on human kidneys has not yet been proven.

One independent study found that creatine has no effect on kidney function. Scientists studied both short-term and long-term use of the supplement. There were no significant negative changes in blood or urine parameters that would indicate any effect of creatine on kidney function.

For many, it will probably be a revelation that creatine is a natural component of the body’s internal environment. In other words, the body synthesizes it itself, but often it is not enough for progress in gaining muscle mass. Creatine is not metabolized in the liver, which means it is not capable of causing toxic effects on this organ. Scientists have proven this fact a long time ago by studying and assessing liver function during long-term use of this supplement. As a result of the experiment, no changes were revealed in the work of this body.

Fictional side effects of creatine

People sometimes go crazy trying to prove that creatine is harmful to the human body. The most interesting thing is that to this day you can find a lot of unreliable information in which this supplement is blamed for all the most terrible diseases. Here is a list of several fictitious side effects attributed to creatine:

Increased blood pressure;
Decreased potency and infertility;
Carcinogenic effect;
Heart problems;
Addictive effect.

This list looks pretty absurd if you know what creatine actually is. It does not in any way affect the functioning of the cardiovascular system. There can be no talk of so-called addiction and carcinogens here. And the statement about potency is a “classic” of all those who simply fundamentally hate sports nutrition and the entire sports world.

What are the benefits of creatine?

Since we have touched on the topic of harm and side effects from creatine, it is worth mentioning the benefits of this supplement. Why is creatine so popular in the world of bodybuilding, and indeed in many sports? What does this supplement do?

The average person consumes approximately 2 grams of creatine per day. However, during training the need for such a substance increases. The fact is that ATP (cellular energy) during a set of any exercise is consumed in just a few seconds, and then glycolysis comes into play. Muscle oxidation and burning occur, which is why we cannot work productively within one approach. Supplementing with creatine helps push back ATP consumption and help improve performance.

Thus, as productivity increases, we get the opportunity to work even more, better and with higher quality within one approach. This becomes the main factor in the development of strength and muscle volume: we are able to work harder, which means that the muscles will now be even larger and stronger. By taking creatine, we increase our own endurance, because the energy potential of the cells increases.

Many of those who consumed creatine noted an increase in strength in three basic exercises (squats, bench press, deadlift) from 5 to 15 kg after 10 days from the start of use. The increase in total mass is sometimes very noticeable due to water retention in the body. The muscles look more voluminous and firm. However, creatine can stimulate the production of anabolic hormones, including testosterone. And testosterone itself, as we know, is the most important hormone for every man. It is precisely responsible for the growth of muscle mass.

Thus, the benefits of creatine are obvious, and, above all, for the bodybuilder. This supplement perfectly helps to overcome the bar in strength indicators and quickly increase muscle volume. Speaking also about the benefits of creatine, it is worth mentioning that it is used not only by bodybuilders. This sports supplement is used by almost every professional track and field athlete. So if even professional athletes don’t disdain creatine, why don’t you try it? And you can order creatine in Moscow from the best manufacturers from us.

They are also used in the amateur and semi-professional sphere due to the abundance of positive properties. But there are also rumors on the Internet about the negative properties of the supplement. There is still controversy over whether creatine has side effects. Rumors claim that the consequences are extremely dangerous: joint destruction, stomach upset, impotence, cardiovascular pathologies, etc. Let's consider whether there is truth in the rumors and what harm creatine can cause.

Creatine harm and side effects

Does creatine have contraindications and side effects? Yes, they are inherent in all sports nutrition. Although, if we talk about a drug like creatine, side effects are minimal. Let’s say right away that there are no irreversible side effects from taking creatine. Other negative influences are transitory in nature, their frequency of occurrence is 3–4%.

The harmful effects of creatine on the body have been examined in numerous studies, which conclude that the product has a high level of safety. Moreover, it was found that the substance has a beneficial effect on the duration and quality of life in old age. During testing, an increased dosage of the substance was used (up to 25 g/day); the effect of creatine did not provoke negative results in the subjects.

One of the most frequently raised questions is the side effects of creatine and what harm it can cause to an athlete’s health.

Possible side effects are listed on the packaging. Below are the side effects that the supplement causes. But it should be taken into account that unpleasant sensations may develop in the body not so much because of creatine itself, but because of the presence of impurities in the composition. Each manufacturer creates a special formula and includes a wide variety of substances in it: vasoactive amino acids, sugar, flavorings, etc. The article will discuss exclusively the negative effects of pure.

Water retention

The most common side effect comes down to the osmotic activity of the drug - creatine retains water in the body. This effect of creatine, confirmed in scientific research, cannot be completely attributed to harmful effects, since the reaction compensates for the osmotic balance. The condition occurs in all athletes who use creatine, but due to its low severity, the change is difficult to notice. The only simple way to determine your condition is to weigh yourself.

Despite the fact that creatine leads to fluid retention, it is impossible to limit water intake, because reducing the amount of fluid or taking diuretics leads to dehydration, which will cause significant harm to the body.

Dehydration

The effect of creatine is to direct blood to fuel muscles. Due to the redirection of water, the body experiences a lack of moisture and dehydration occurs - metabolic disorders appear, deviations in the acid-base balance, and the quality of heat regulation deteriorates. It is easy to avoid these manifestations. Drink more water, juices, compotes, etc. It is recommended to drink up to 3 liters of liquid per day.

The strongest justification is for side effects that are associated with the osmotic activity of creatine; simply put, creatine consumption is associated with an increase in water retention in the body

There are drying methods on the Internet that combine creatine intake with stimulants and diuretics. As a result, dehydration occurs, which is harmful to health and physical development, and the required effect is not achieved.

Interesting! People often ask how they influence when used together. In the process of large-scale research, it was discovered that alcohol forms a biochemical environment that inhibits the effect of the substance and the body’s reaction. Alcohol blocks protein synthesis in muscle tissue, causing insulin resistance, and also negatively affects the production of growth hormone.

Digestion

Indigestion is typical for the loading stage. The reason for the negative effect is the slow dissolution and absorption of creatine crystals; this is typical for a low-quality product that has not gone through all purification cycles.

In this case, the following were observed:

diarrhea (diarrhea);
pain in the abdominal area;
nausea.

The range of modern sports nutrition no longer contains such low-quality products. Diarrhea from creatine remained in the 90s, and some dubious drugs were sold in the 2000s. Today, manufacturers give preference to micronized monohydrate; it completely dissolves in the stomach and is quickly absorbed.

The second most common side effect of creatine is gastrointestinal distress, which is manifested by abdominal pain, nausea, flatulence and diarrhea.

Sometimes athletes complain that creatine makes them sick. The problem is not so much in the substance itself, but in the impurities. You may have developed an allergic reaction to a specific sports drink.

Spasms and cramps

It is often said that the substance can cause spasms and convulsions. Practical tests and scientific studies have not established a relationship between creatine and these conditions.

Such phenomena are classified as restorative reactions at the resting stage, which is why an opinion has formed about the relationship between the development of strength and the increase in cramps and spasms.

The appearance of cramps and muscle spasms may be due to dehydration. The reason is a long time of training without water, metabolic disorders. To increase endurance you can use. Caffeine is consumed immediately before intense physical activity.

Skin problems

There are a lot of complaints online that acne appears from creatine, most often on the face. Acne is a skin disease that can indeed be a side effect of taking creatine, but the reaction is very rare. These cases refer to exceptional reactions of the body. The supposed cause of acne breakouts after taking sports nutrition is excess testosterone synthesis. On the other hand, an increase in testosterone concentration is also a result of an increase in mass.

This is a very rare side effect, but sometimes it occurs

Side effects of creatine on the liver

Sometimes, even from authoritative sources, statements appear regarding the negative effect of creatine on the liver. They can be considered unsubstantiated, since there is a lot of objective research that does not support the claims. Tests reliably show the risk of the destructive effects of creatine on the liver.

Normally, and even at high dosages, creatine does not cause negative effects on the liver. Tests were carried out even with taking 30 g at a time, the liver remained completely healthy. This is understandable even when considering the issue logically, since creatine is a natural component secreted by the body and does not lead to pathological processes. Metabolism of the drug does not occur in the liver, therefore, the liver is not affected by creatine.

Side effects of creatine on the kidneys

Creatine has little effect on the kidneys, but increases the number of metabolites by 80–90 times. This leads to an increased risk of kidney stones. Conducted studies show the development of cysts in experimental mice with polycystic kidney disease. When examining animals without pathologies, no renal disorders were found.

Independent researchers have analyzed how creatine affects the kidneys. The kidneys were not affected by the substance either within 24 hours after administration or after a long period of time.

The conclusion is obvious, a contraindication to creatine is polycystic kidney disease. For a healthy person, taking the substance does not pose a threat. The full effect of creatine on the kidneys has not been studied, but it is better to avoid consuming this sports nutrition if you have pathologies of the organ.

Numerous studies have clearly established that even large doses of creatine do not have a negative effect on the functioning and condition of these organs in healthy people.

Allergic reactions

Allergies are rarely related to the substance itself, but rather relate to the pathologies of the athlete. People with asthmatic bronchitis are at risk of itching, shortness of breath, skin rashes and peeling. Healthy people extremely rarely encounter such complications.

The downside of creatine is the risk of developing an allergic reaction to other sports nutrition. A similar condition appears when taking creatine in parallel with other supplements.

If allergic manifestations appear, it is important not to ignore the problem, but to address it:

Make an appointment with an allergist. It is required to undergo diagnostic testing to determine the allergen.
Analyze the composition of the additive. If it indicates a component to which you are hypersensitive, it is better to buy another sports nutrition.

There is an opinion that allergies can be suppressed with special medications and one can continue bodybuilding according to the usual method. In fact, the drugs mask symptoms or suppress immune function, both conditions are dangerous for humans.

Abuse

Harm from creatine can indeed occur, but it is not as bad as they say. Even without knowing it, an athlete rarely experiences aggravation of the condition. Until now, high amounts of creatine have not led to an overdose, since the body eliminates the excess dosage on its own. The kidneys eliminate the excess through urine.

Fictional side effects of creatine

Dubious information on the Internet misleads novice athletes regarding the effects of creatine on internal organs. To this day, various terrible accusations are made against the sports supplement, but to a large extent this is an unconfirmed myth.

Creatine definitely does not provoke the following negative effects:

increased blood pressure;
decreased potency;
risk of infertility;
carcinogenic effect;
overload of the heart muscle.

Despite the false accusations, the substance is not addictive; the body easily tolerates withdrawal from the supplement at any stage of use. Various negative effects can indeed occur if creatine is expired, usually 2-3 years old.

Despite extensive scientific study and evidence, people still ask numerous questions about creatine. There have been questions about creatine since 1832, when a crazy French chemist named Michel Chevoul discovered the acid in skeletal muscle.

Fast forward to 1992, creatine monohydrate filled the shelves of sports supplements. Since then, people have been clamoring for creatine and questions have started to arise: parents asking if it is safe; curious consumers wonder how it works; and athletes are interested in how much to consume and at what time and with what liquids.

We've analyzed the scientific research on creatine to answer every question about creatine that's ever been asked.

What is creatine?

Creatine is a nitrogen-containing organic acid derived from the amino acids glycine, arginine and methionine. Skeletal muscle contains 95% of all creatine. The heart, brain and testes hold the remaining 5%.

How does creatine work?

Creatine allows you to perform longer and greater volumes of work. This will help you do an extra set in the gym. Creatine supplements can increase phosphocreatine and creatine stores by 10-40%.

Why does creatine work?

Does creatine retain water?

Creatine actually helps cells retain water, which is good for performance. It may, however, give you a higher body weight.

Thus, fighters and other martial arts athletes in certain weight categories should use creatine from time to time, especially important in the 6 weeks before the control weigh-in.

How much water should you drink while taking creatine?

The literature shows 110-115 grams of water for every 3 grams. creatine

What is the best type of creatine?

Creatine monohydrate is definitely the answer to this question. Not only is it cheaper than other forms, but it has actually been confirmed to have better bioavailability.

Is creatine safe?

Creatine is perhaps the most studied ergogenic aid in history. And the science is clear that there are no harmful side effects from taking creatine. There is no evidence that it causes muscle cramps, harms the kidneys, causes dehydration, or confirms many other silly myths. If these side effects occur, then scientific evidence is needed!

Does creatine cause cramps?

No! Those who take creatine have been shown to experience significantly fewer cramps, burning or dehydration, muscle tension, muscle strains, and overall injuries than those who do not take it. So, even for athletes who are well trained, it is clear that regular consumption of creatine does not cause harm and, in fact, may have a protective effect against certain exercise-related problems.

Is creatine safe for teenagers?

Yes, and it is also effective. Research shows that creatine increases strength and performance in teenagers who were already fit and well trained for their sport. Of course, consumers should always read product labels and follow the manufacturer's suggestions before consuming creatine.

Is creatine safe for women?

Yes, women who want to get stronger and have a more flexible, athletic body can safely take creatine.

In the article below, we will try to explain in detail and in an accessible form to everyone: How to take creatine? Is it possible to take creatine while cutting, with gainer, protein and other sports nutrition? Numerous negative reviews about creatine make it clear that most athletes have no idea about the proper use of this excellent sports supplement. This is not surprising, considering how much misinformation and outright lies are around now, pursuing the only goal - to sell (preferably more and more expensively), and not at all to teach those who want to choose and use sports nutrition correctly. Take creatine the right way!

Creatine usually doesn't work because the vast majority of athletes don't know how to take it correctly. The very first reason for its ineffectiveness is the fact that if used incorrectly, it is very poorly absorbed (up to 20%), or more precisely, it does not penetrate the muscle fibers, passing through our body in transit. A good condition for the absorption of creatine is the transport system - insulin, which is easiest to raise in the blood with the help of carbohydrates. Oddly enough, this happens precisely thanks to simple carbohydrates, which are usually not recommended for athletes, especially on a diet (sugar, juice, sweets, etc.). It is the increased level of insulin in the blood, provoked by the consumption of carbohydrates, that will force you not just to “walk” aimlessly through the circulatory system, but to break into the muscle fibers to fulfill its role in the resynthesis of the ATP molecule.

Many people take creatine before training, although this intake does not provide any benefits, and, on the contrary, can only cause harm. This technique can cause nausea, as well as discomfort in the stomach, provoked by power loads. Creatine accumulates in the body, and it is better to take it immediately after training, in order to replenish the creatine that you used during training, as well as throughout the day, regardless of whether there is a training session today or not.

The combination of creatine with sports nutrition has a positive effect on the results, and what’s more, they enhance each other’s effect. For example, it contains mainly more than 50% carbohydrates, which are what creatine needs for excellent absorption, so by combining these two additives you get a double result. You need to take them at the same time, just add creatine to the gainer. If the gainer contains creatine, look at how much of it is per 100 grams, and how much gainer you take at a time to calculate what your dosage of creatine is per serving. Basically, it is contained in gainers in approximately 1-2 grams, that is, half a teaspoon of creatine can be safely added.

Is it possible to mix creatine with protein? It is possible, although a serving of protein contains from 1 to 4 grams of carbohydrates, the amino acids in the composition serve as transport for creatine, especially in the first hour after training, when the body needs both protein and amino acids. And secondly, most proteins have excellent taste, which will brighten up the not very pleasant taste of creatine. I think these two reasons are enough to conclude that creatine and protein together can be consumed without any twinges of conscience. Regarding taking creatine with amino acids, as we understood above, you can also take it at the same time, because it is they that “transport” them to the muscles, and besides, there are plenty of manufacturers that immediately produce creatine with bcaa amino acids.

Creatine intake and dosage

Most of you probably know that a single serving of creatine for a person is 5 grams. Actually, creatine manufacturers do not hide this information on the packaging of their products either. Unfortunately, these same manufacturers do not always put a measuring scoop in the jars with their products. Therefore, answering another frequent question from our clients: “How much is 5 grams of creatine?” we can say that it is quite possible to do without a measuring scoop, After all, a standard serving of creatine (5 grams) is 1 teaspoon.

As for the number of servings per day, it completely depends on several things, such as:

Nutrition (natural creatine is found in meat and fish (especially herring), so the more you consume such products, the less you need additional creatine intake);
Workout (so, for example, the consumption of creatine during the training of a bodybuilder, crossfitter, and, say, a football player will be fundamentally different);
Individual characteristics of the body .

Taking creatine is also quite an individual thing. For the most accurate calculation, we recommend starting your creatine intake with 2 servings per day (this is about 10 grams of creatine). At the same time, you need to record and determine whether your personal working weight is increasing (for example, in the bench press). Next, after a week or two of this intake, try taking 3 servings per day, after a week again look at the progress in working weight, if there is no progress, then you can return to 2 servings per day again, if there is progress, continue to increase the number of servings per day day and experiment, find exactly your creatine dosage, not your workout partner or trainer!

Creatine loading, pros and cons?

It has long been believed that the most important factor in creatine supplementation is the creatine loading phase, which involves consuming 4-6 standard 5 gram servings of creatine daily for 3-9 days. It was believed that such abundant consumption of the substance would completely fill the creatine pool in the body in a short time. So you consumed 20 grams of creatine per day for a week, and then 2 grams per day for a month to maintain that level. However, recent research makes it clear that, as such, the creatine loading phase is completely ineffective. In one independent study conducted in Sweden, subjects were divided into 2 groups. One took creatine according to the regimen described above, and the second took 3 grams of creatine daily for a month. As a result, although the second group of people received a much smaller portion of creatine, the total level of creatine in the muscles of both groups increased exactly the same, eventually reaching 20%.

As for the studies that speak about the advisability of the loading phase, all of them took place quite a long time ago and were focused on the near future. That is, what concentration of creatine in the muscles will be the result after a month was not taken into account in these studies. Moreover, there is a high probability that studies showing the need for a creatine loading phase were simply ordered by sports nutrition manufacturers, because such a technique for consuming creatine makes their product more in demand.

I would also like to add that, as we mentioned above, for each specific person the working dosage of creatine is selected individually. So, one athlete daily pampers himself with herring and meat, thereby receiving additional creatine from these products, another eats less of such products, which means he needs additional creatine in the form of a sports supplement more. The main criterion for selecting your working dosage of creatine for all athletes remains an increase in working weight and endurance.

How to take creatine powder?

As you know, creatine is commercially available in several forms - capsule, tablet, and powder. In most cases, we give preference to the powder form, since powdered creatine has the best price in terms of dosage ratio, it is 2-3 times cheaper than capsule analogues. Another advantage of the powder form is the faster dissolution of creatine compared to other forms, because this way it enters the circulatory system much faster, which means it will act faster than a tablet or capsule, which will still require some time to dissolve. As we wrote above, most manufacturers put measuring scoops in their packaging, but even if they don’t have it, I think an ordinary teaspoon can be found in any kitchen.

Creatine can be dissolved in liquid, added to oatmeal during breakfast, or simply washed down. The only thing that should not be forgotten is that a sufficient amount of carbohydrates must be supplied to the body along with creatine. This is why we often recommend drinking it with grape juice or another sweet drink.

How to take creatine capsules?

As for the capsulated form of creatine, this version of this substance also exists. One of the most important aspects of the preference for this particular form of creatine is that encapsulated creatine begins to be absorbed not in the athlete’s stomach, but directly in the intestinal tract, which guarantees better absorption and functioning of the substance. In principle, it is easier to calculate a single serving of the substance in capsules, however, given that on average up to 500 mg is placed in a capsule, then to get 1 serving of creatine you will need to swallow at least 10 capsules at a time, which, as you understand, is much less convenient, than throwing a spoonful of creatine into porridge or gainer. By the way, the cost of powdered creatine is significantly less than that of capsulated creatine. That is why we consider the encapsulated form more as a kind of “travelling option”. After all, it is much easier to transport and use a capsule on the road than a powder.

Now many manufacturers have begun to produce so-called mega capsules, in which the dosage of creatine has been increased to 1000-1500 mg, but they are harder to swallow, but the quantity you need is not 20 pieces, but 3-5 at a time.

In any case, it doesn’t matter what form you prefer: creatine in tablets, capsules, powdered creatine, or even liquid, the main thing is to use it together with the transport system. By the way, one of the most ideal periods of time for taking creatine is rightly considered the first hour after an intense workout, since it is at this time that the metabolism of skeletal muscles is most susceptible to the absorption of creatine. Moreover, this time is ideal for the digestion of amino acids, which also serve as excellent transport for creatine in the body.

Creatine and water

Water is inextricably linked with creatine in almost all articles about this substance, mainly because the main, and in fact the only side effect of using creatine is water retention in the body. But let's figure out whether such a property can be called a side effect?!

Firstly, fluid retention caused by creatine is extremely insignificant, and occurs as the body’s compensation for osmotic imbalance caused by additional load on the kidneys. Secondly, you can only notice “excess liquid” by standing on the scale. In other words, no swelling is observed in a healthy body from taking creatine. And thirdly, all excess water will leave the body in a completely natural way as soon as the use of creatine stops.

As for the advantages of such a “side effect” as water retention in the body when consuming creatine, they undoubtedly exist. Thus, it is well known that our muscle fibers are essentially composed of water, so additional muscle hydration will never be superfluous. Secondly, thanks to excess fluid, muscle volume increases, although not significantly. This will allow you, through intensive training, to increase the actual volume of the muscle, so that after the excess water is gone, your muscle mass does not remain at the same level, but increases. By the way, this is facilitated by the fact that creatine increases the explosive power of the athlete, simultaneously with a decrease in the production of lactic acid, which allows you to increase the working weight and do the approach for a longer time.

Since we are talking about water, I would also like to say a few words about the amount of water athletes drink while taking creatine. Very often, athletes cut back on the amount of water they drink per day, thereby hoping to reduce the amount of fluid retained by the body. This is fundamentally wrong! By such actions you can only harm your health, further disrupting the already fragile balance of fluid and electrolytes in the body, and you also worsen the effect of creatine and its effectiveness, on the contrary, for maximum effect you need to consume about 4-5 liters of water when you take creatine. If you are so disgusted by the temporary fluid retention caused by creatine, then there is a fairly new form that is designed not to retain fluid in the body, and at the same time fulfill all the conditions stated in the usual monohydrate, such as increasing the strength and endurance of the body.

Taking a break from taking creatine

Numerous studies conducted with creatine show that it is harmless to the body, and most agree that it can be used on an ongoing basis, that is, without taking breaks. However, there are scientific works that prove the occurrence of down regulation of cellular transporters, which in theory can lead to a decrease in the susceptibility of muscle fibers to creatine. On average, this effect can be observed after about 2 months of regular use of the substance. From which it follows that for the normal functioning of the body and the absence of addiction, breaks in the use of creatine should be taken for 3-4 weeks, every 2 months of regular use. You can also take creatine for a month, in which case a break of 2 weeks will be enough.

FAQ:

Can I take creatine with water?

There is nothing wrong with taking creatine with water, the only thing to remember is that it is absorbed only through the transport system (carbohydrates). Therefore, when drinking creatine with water, do not forget to sweeten it. Add honey, jam, jam, or any other natural sweetener to it to taste, or just regular sugar that everyone has. On the one hand, thanks to carbohydrates, you can be sure that creatine will not just wander aimlessly through your body, but will actually work. On the other hand, by adding carbohydrates (even just regular sugar) yourself, you will be able to customize the taste of the drink to suit yourself, making it really tasty, and finally, you will be completely sure that there is nothing harmful in your creatine, such as artificial sweeteners that provoke cancer diseases (aspartame), as well as various preservatives and flavorings, which unscrupulous companies do not disdain, producing flavored protein that already contains carbohydrates. In general, it doesn’t really matter whether you diluted your portion of creatine in water or simply washed it down with water, if it enters the body through the transport system, it will act in any case.

Which creatine does not retain water?

This is a very popular question, and perhaps the most frequently asked, because there are many sports where the qualities of creatine would be very useful, but there is no way to use it due to the fact that even a few extra grams of added weight threatens to at least drop you from the desired weight. categories. It is for such cases that creatine hydrochloride was developed, which you can easily find by simply clicking on. This is the only form of creatine that does not retain fluid in the body, but retains all the positive effects claimed by creatine. In fact, in recent years, a great variety of different forms of creatine have been developed, with which the sports nutrition market is now full. However, not one of them, with the exception of the hydrochloride one, has yet received any scientific confirmation, therefore it is rightly considered by the majority of professional athletes to be another marketing ploy of manufacturers, and is not taken seriously.

Can creatine be taken with milk?

It is unknown why milk is considered a special product, but this question comes from every 3 of our clients. We hasten to reassure lovers of dairy products, take creatine with milk, just as you can dissolve it in it, nothing bad will happen to you from this (unless you suffer from intolerance to dairy products, of course). Creatine is a natural product found in meat and fish products, so I don’t think that drinking a chicken breast with a glass of milk will cause you any harm. Moreover, most sports drinks (gainers) are often mixed with milk for taste.