OP, just give it a shot. I have no thoughts on creatine while losing weight, This is part of why I go back and forth. However, this is because I'm a guy, and creatine benefits men more than women. If you don't like it or it ends up not working for you then no big loss. Tried it for over a year and recently gave it up. Any of you had any experience with creatine? Another part of me thinks, "who cares, just do it. You can mix in with drinks. It's best to take it about 30 minutes to 60 minutes before a work out, a small amount during, and some after. A study reports the potential benefit of using creatine to protect patients’ brains against neurogenerative diseases such as Parkinson’s and Alzheimer’s. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. Just don't take it on days that you want to drink. Just started taking creatine about 2 months ago. That's all you need. Also, the amount of creatine should be based on your … I personally did not gain any water weight when I started it, and the most noticeable difference it has on my training is that I am able to get a few more reps in a set that I typically wasn't able to achieve … That said, over time, there will be some benefit, and since creatine has basically no bad side effects for most people, you should take it anyway. I'm okay with gaining muscle at a normal pace if it means looking like myself in the meantime. I've heard there's some initial weight gain. Buy plain old creatine monohydrate without tons of stuff added into it and take 5g a day every day for the rest of your life. I weigh 160 lbs for reference if that matters at all. The 5 Best Creatine Supplements Reviewed Scoopeo is supported by its readers. Creatine Monohydrate may help increase strength, power, performance, and muscle gains. Creatine supplements have been shown to provide several sports performance and health benefits, but they may have downsides as well. I also noticed my ankles got kind of fat with water weight. I put on muscle super fast and easily. For example, if a man's OHP 1RM is X, and he's lifting at 90% of his 1RM, he can get Y number of reps in. Creatine AKG: Creatine alpha-ketoglutarate is supposed to be better absorbed by the body than monohydrate, and it’s a Creatine type that is attached to alpha-ketoglutarate. The gap closes as the percentage of the 1RM being lifted goes down, but at high percentage values of the 1RM, women can almost always do more reps. Creatine can lower blood sugar, particularly when combined with exercise.This suggests it may have a nutrient partitioning effect, i.e., it may help preferentially … Water retention made my muscles look bigger. Alzheimer’s disease mainly impacts memory and cognition, strongly affecting one's ability to recognize … Anyway I stopped and I'm happier. yes, it increases production of DHT which causes hair loss. I got headaches. Why the different kinds of creatine? Six Star Pro Nutrition Creatine X3 Nutrition & Ingredients. Creatine Monohydrate is the most used and best. (123-4lbs to 125-6lbs), Muscle size, particularly biceps and triceps, visibly a bit bigger. It would go away quickly once creatine is stopped. 5g daily, no loading phase. The woman in the next rack over has an OHP 1RM of A, and she can do B reps at 90% of her 1RM. I put on about 3lbs, but I don't feel any different (e.g bloated or chubbier). But ultimately I decided that very slight advantage wasn't worth taking creatine every single day. I drink a butt-ton of water normally, so that should help. 2. I stopped using it and still waiting to see if it fills back in. Creatine monohydrate can be supplemented through a loading protocol. Maybe it's just coincidence but it's happened every time I've started taking creatine over the years and I generally have clear skin. And for how cheap plain creatine is it’s probably one of the most beneficial supplements. Next is cycling, basically if you take 5g daily you will not need to cycle. Some people swear by it. A lot of protein brands already have creatine, so if you want to take it make sure you aren't already getting it in protein. People susceptible to male pattern baldness will probably notice it kick in sooner and/or faster since it significantly raises DHT/testosterone levels (by 50%?). It’s cheap and worth it. I've read 5g is the "typical" amount to use, and what I was planning. Now I maintain on around 3g/day. You make me want to start taking my creatine again. It will help you but it won't make a massive difference. He was pretty surprised. Advantage: No loading needed Kre-Alkalyn is a form of creatine that contains a slightly alkaline powder, such as bicarbonate. Did it help you? I did a 10 day loading phase of 10g/day. So that made me feel better. I've been debating for a while on whether to start a creatine regime. Press question mark to learn the rest of the keyboard shortcuts. Creatine increases the body’s ability to produce energy rapidly. The reason for this is that women can do more reps closer to their max than men can, and increasing that very property (reps closer to max) is exactly what creatine is for. My assistance work seems to have improved - I can get 11-12 reps where I used to get 9-10. I suspect he wasn't drinking as much water as he thought and/or had some sort of pre-existing issue. I drank our (small) office's water cooler days before the next delivery and the office manager was furious. Because women are already pretty good at this, women aren't going to see as much benefit from creatine as men are. This is exactly the answer I was going to give. I know some people have much more bloat and discomfort, but I was lucky and I'm really glad I gave it a try. How long did you cycle/how much did you take? I no joke drank at least 6L of water per day. I saw weight gain at first (additional water weight) and a minor increase in work capacity at the gym. Creatine is found naturally in foods we eat, like red meat. Otherwise yeah, creatine is always good for building muscle. Pros of Creatine 1. I used it for a long period and noticed that I started shedding quite a lot in the shower (am a female), and there were quite a few discussion threads I found online regarding that, but I haven't really come across any concrete scientific basis for it. Health Benefits of Creatine Possibly Effective: 1-2) Exercise Performance and Muscle Strength. Transparent Labs Creatine HMB Review. I personally did not gain any water weight when I started it, and the most noticeable difference it has on my training is that I am able to get a few more reps in a set that I typically wasn't able to achieve before. I take it and have for over two years. They told him he had kidney failure. If I don't drink enough water, I get headaches. Ive been working out for a year and thinking of taking it, any positive or negative experiences? Though it can be made synthetically, most people get creatine through seafood and red meat. It also seems to break my face out. Ymmv. (That was a little much to maintain, but I'm always a 3-4L kind of lady.) A full list and critique of different forms of creatine can be found in this subheader, Different forms of Creatine and Creatine … I've read than it can effect people differently, so maybe give it a try? Creatine is a chemical that is found in the body. I have to wonder if there's some sort of placebo effect in play. Manufacturers claim that the addition of this "buffering" creates a slightly more alkaline compound, which can reduce creatine breakdown in the stomach and improve creatine … ... Creatine is involved in making the energy muscles need to work. View Top 10 In Each Category. Protects the brain from neurogenerative diseases. Press J to jump to the feed. Part of me thinks I should just wait until I'm done cutting before starting it. My priority is building strength. Six Star Creatine claims to “boost an athlete’s performance when it really counts.” The supplement contains 5 grams of creatine (creatine monohydrate and creatine HCL). I do think I see a improvement in performance... can get a few more reps, and/or go up a bit of weight (I've been training for a few years, so I don't progress in weight much -- so that has been nice). Downside.. I still find it kinda weird how it seems to help some people so much while doing nothing for others. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing. It does take some time for your muscle to get saturated enough for the creatine to be as effective and loading just reduces that time span. Creatine is an amino acid located mostly in your body's muscles, as well as in the brain. It speeds up recovery between sets on a work out as well as speeds up overall recovery time. It makes me really thirsty and have to pee a lot so I go on and off it depending on when I get annoyed with that :P. Really you should just give it a shot and see how it goes. Pushed out extra reps no problem, crazy fast recovery. I know a lot of that is anecdotal and could be attributed to a lot of things other than creatine, so YMMV. I do power through fatigue much better than I used to. It's not worth the small performance increase for me if it does that. /Lavar Burton. Time of day matter to you? I have no balding or even thinning in my family on my mother's side or father's side. Their creatine supplement is unusual not just because it comes in pill form, but because it combines three different kinds of creatine. "And yet, that simple compound is involved in a vast number of … Press question mark to learn the rest of the keyboard shortcuts. It is found mostly in muscles but also in the brain. It’s enough to keep your muscles saturated without any problems. Learn More Making gains in the gym is more than hard workouts Like you said, there aren't really notable side effects, so I'll probably just end up trying it to see how it goes. Why not, right? But it will help increase your lifting output and in return may cause a slight increase in muscle growth. ", I did alright - the creatine helped push me into a lean version of 115 vs the not so lean I'd had previous years. But good to know. I'm recovering from workouts well, despite having recently changed programs to something higher volume. The initial weight gain is water weight. It seems like guys gain water weight more often to me, but don't take my word for it. That's it—nothing more than a combination of amino acids," writes world-class powerlifter Layne Norton, Ph.D., in the article "Creatine: What It Is and How It Works. I keep forgetting to take mine because I don't notice any difference =/, It works. Creatine increases the water content of muscle cells, and it can also help increase muscle mass (1, 7, 8). My friend, a fit guy in his 40's, took it for a while but ended up in the ER. Creatine is one of the most effective cognitive enhancers available. I started taking it about a month ago. It's creatine monohydrate, which is the only ingredient that should be in your creatine (which is kind of like saying water should be the only thing in your water.) Even if it's a placebo effect, it seems to be doing something positive, so I plan to keep taking it for the foreseeable future. Any personal experiences would be appreciated. Best Creatine Supplement Video Review. I did not gain weight from creatine. Noticed hair loss yes. This non-essential amino acid is synthesized in your liver, kidneys and pancreas. Buffered Creatine: Kre-Alkalyn. Unless you’re in a loading phase, creatine’s typical dosage is about 2 grams per day. Bloated everywhere. Yep, and don’t forget to drink lots of water too (which you should be anyway). New comments cannot be posted and votes cannot be cast. Creatine isn't recommended for people with kidney or liver disease, or diabetes. It definitely increased the amount of water I drink though, and I can tell if I haven't had enough water in a day whereas before I would hardly drink water. (Water retention?). New: each serving of Creatine HMB contains 2.5 grams of HMB, anabolic metabolite from leucine.That means you’re get… I love it, I take it religiously, and have seen good results with it in terms of numbers going up, and no real problems. The body's liver, pancreas and kidneys also make creatine.Your body converts creatine to phosphocreatine and stores it in your muscles, where it's used for energy. But I'm just speculating. Yeah it’s only a supplement and will not replaced a good workout or proper nutrition. There are different types of creatine, like, Creatine Monohydrate - the most common, you will most … Her B will almost always be more than his Y. Creatine Ethyl Ester: This is Creatine with an attached ester group, which is supposed to make it easier to be absorbed by the intestines by enhancing the Creatine… What I've noticed so far: Gained about 1.5 lb about 5 weeks in, seemingly overnight. The bad: I was more prone to muscle cramping than usual and felt a bit off when I stopped taking it for a few days. In my own personal experience. Creatine supplements increase phosphocreatine stores in muscles, which in turn boost the production of new ATP energy molecules.All cells in your body use ATP as a source of energy but creatine will … Part of me thinks it did make me gain some fat as well not sure how.. I'll keep on it though because why not. Creatine Monohydrate is the most used and best. Might have been coincidence or coz I needed more water with creatine but I did stop taking it. Creatine increases water retention in muscle cells (which helps performance and protein synthesis). Pill - Convenient. :/ I didn't gain any water weight. As a result, people take creatine orally to improve athletic performance … I have no thoughts on creatine while losing weight - I'm eating at or above maintenance every day. I've been taking 5g of creatine every day for over a year now with no cycling, and no noticeable negative side effects. Creatine though or programming/diet, I couldn't be certain. It's not a big deal to try it out. Let’s take a closer look at the reasons why. Here is where people will disagree with me, you do not need to load or cycle creatine. The whole point of creatine is, again, to increase the number of reps you can do at high percentages. I can't remember the figures from the study. I have a thyroid issue so maybe that was a contributing factor here but.. Did it work better on a cut or bulk (or did it not matter)? Like, really. 1. ... 9.4 73 Reviews … Powder - you can measure exactly how much you want. If you purchase through some links on our site, we may earn an affiliate commission. My experience exactly. BPI Best Creatine Review BPI Sports Best Creatine Benefits and Effectiveness. I eat at maintenance and take mine first thing in the morning, about an hour to an hour and a half before I have any coffee (just how it works out, not on purpose). 10 TYPES OF CREATINE AND WHAT THEY ALL MEAN: https://barbend.com/best-type-of-creatine/ Thanks to Ben Esgro, MS, RD … I've been taking 5g of creatine every day for over a year now with no cycling, and no noticeable negative side effects. I actually read some studies recently about the difference between men and women regarding max reps, it was super interesting. Thanks for sharing! I can still see the vein in my bicep even no pump. i'd say if you're genetically prone to hair loss you will notice it. Don't expect huge results though, creatine … I really believe it affects everyone differently. It makes you thirsty so I usually drink about 4L/day. I bloat a little more frequently than I used to, but the bloat doesn't persist. The best thing about it imo was that it made my muscles look a little bit fuller. Creatine metabolizes in the body to creatine phosphate which is used by the muscles as a form of energy. Just curious, does creatine cause hair loss, or can cause hair loss? I'm curious about this myself. He laughs about it because he has a spectacular sense of humor. Creatine and Miscellaneous Maladies/Benefits. Research hasn’t shown that creatine directly causes hair loss. Be sure to also check out our best creatine video, for an even more in-depth analysis of this classic performance supplement. View Top 50 Overall Products. Dropped down to about 3.5 and my body handles it alot better. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). The good: felt a little bit stronger, but not much. As if you could only bench 185 for 8 reps but now you can get 190 for 8 reps in you will see more gains. The most effective and safe way to supplement creatine...Get your comprehensive hair kit for just $5: http://www.forhims.com/nippard … Proven: each serving of Creatine HMB contains 5 grams of Creapure® creatine monohydrate. "Creatine is a combination of three different amino acids: glycine, arginine, and methionine. Find the best Creatine Supplement to help you reach your goals Creatine occurs in food naturally and helps you … While I understand the benefits and side effects, based on what I've read, I'm curious the personal experiences you've had with it. Reviews (36) Overview . I noticed a significant amount of thinning after using 5g creatine/day, where I could see my scalp and couldn't before. Furthermore, when approaching the rep limit, a man can grind out one or two more reps with shitty form, just muscling through it, but women tend to fail altogether, i.e., being able to do a rep reasonably clean or just not at all. Here's a review of the top six types, including which one is best. Scoops are large and provide 90 calories and 19 grams of carbohydrates. Creatine is found throughout your body, with 95% stored in your muscles ().It is obtained from meat and fish and can also be produced naturally in your body from amino acids ().. But if you think about it even a small increase in work capacity will add more muscle. You can supplement creatine in a powder form or a pill form. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. That is why I am not using it. We know the ladies can be skeptical (And for good reason) when it comes to supplementation sometimes but there’s nothing sketchy about Biofinest creatine and the ingredients are purely creatine monohydrate (No worries of big muscles or mysterious weight gain).It’s pure, lab-tested, FDA approved and there is nothing in this powder besides creatine … It did make me thirstier, and I already drink a TON of water. I think it was something like $14 for 100 servings, but they'll have B1G1halfoff sales which put it at around $21 for 200 servings (comparable to ON). Creatine, being the most popular ergogenic (sports-enhancing) supplement in history, comes in many forms.Some of these forms are scientifically found, whereas some are the children of an incestuous relationship of marketing and theory. Why combine creatine and HMB? This article reviews the pros and cons of creatine supplements. Best Creatine Overall. It’s cheap and worth it. Biofinest Creatine. I was paranoid about bloating while loading, and I know you need lots of water anyways while you take it to avoid cramping. 5g a day makes me blow a hole through my toilet. Creatine is the leading sports performance supplement, and many forms of it exist. Here is where people will disagree with me, you do not need to load or cycle creatine. This may not be relevant, but I'll throw it in: I'm currently eating about 200-300 below maintenance, lifting 5-6 days a week, climbing 3-4 days a week, stretching daily. Click here for the lowest priceTo be the best you can’t be acting like the rest, enter Creatine HMB by Transparent Labs.Creatine HMB leads the creatine pack because it combines the proven with the new. But I'm OK with that given the awesome change in my bis, tris and shoulders. It does take some time for your muscle to get saturated enough for the creatine to be as effective and loading just reduces that time span. And used in your brain to re-charge the Adenosine Triphosphate (ATP) that is produced by mitochondria in brain cells.. Creatine is stored in your body as … I actually do notice a difference in how fast I'm progressing. Probably part of the reason she let me go later. It's like the cheapest supplement on the face of the earth. Would you recommend it? Reach your fitness goal faster! Creatine also helps aid in muscle recovery, regardless of gender, so that's another good benefit.