Let's be honest, there's a lot of information out there about most supplements, including creatine. We've written our own article on creatine not so long ago, breaking down the science behind why most people might want to consider supplementing with it, but for all those who have made the decision to do so, there remain a few practical questions. And so we decided to break it down further for you and go over a few key aspects such as timing, quantity, types of creatine, etc.
Types of creatine:
Over the years, lots of types of creatine have arrived on the market. Creatine hydrochloride, creatine ethyl ester, creatine citrate, and creatine nitrate to name but a few. The truth of it is, none seem to show more reliability and consistency in the science than creatine monohydrate. It is the cheapest form of creatine out there, and likely the only one you should keep your eyes on. Other forms are sold at a higher price and are often marketed as superior alternatives, but the evidence to back those claims is often lacking.
Quantity:
Studies concentrate on 5 grams a day, and that is going to be the best bet for most people. The aim is to reach muscle saturation, which most people will reach with a little less than 5 grams a day, so this should already cover your needs. It could be argued that if you have an enormous amount of muscle mass, a little more could be beneficial, but that isn't going to apply to most people, including gym afficionados. Having said that, it certainly doesn't seem that going over that has any detrimental side effects, and it might even be good for other tissues like the brain.
Loading phase:
We've all heard you need to load creatine for a few days when you start taking it. Some sources recommend 20 or even 30 grams a day during that phase. The purpose of the loading phase is to saturate your muscles in creatine faster. You can ingest 5 grams a day and you will eventually reach muscle saturation, but taking a larger dose for a week or so means you will achieve this more quickly. Some people experience some stomach discomfort when consuming too much creatine in one sitting, so you can spread out your intake over the day if you prefer. Remember, meat and fish also contain a decent amount of creatine, so provided you keep regular with your supplementation, whether you bother with the loading phase is up to you.
Timing:
Timing for creatine doesn't matter much. Your muscles might absorb creatine a little better directly post workout, but once your muscles reach saturation, it really won't make much of a difference, and as I have stated in the previous point, that happens fairly quickly. Whenever and whatever allows you to not forget about it is going to be the best time to take it. It's also not a stimulant, so it won't interfere with your bedtime routine.
Interference:
Creatine is relatively stable, but once it is mixed in with water, you should aim to consume it fairly quickly as it can degrade. If you mix it with an acidic beverage such as lemon juice, it will degrade even faster, so keep this in mind. There also seems to be some interference with caffeine, but it's unclear why that is. You might want to keep them apart just to be sure, but realistically, you should be fine to have them both at the same time. After all, most supplement companies sell their pre-workouts with creatine and caffeine mixed in together.
And that's about it for our low-down on creatine. Let us know in the comments below if you take creatine and how you like to consume it.
Finally, remember, we are not healthcare professionals and the information provided in this blog is for educational purposes only and does not substitute for professional medical advice.
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